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  • From a Plank position, gently drop the knees to the ground and sit back on the heels.
  • Relax the forehead to the ground.
  • Push the palms into the ground.
  • Lift the elbows off the ground.
  • Keep walking the hands forward while sitting back on the heels to perform a counter-stretch.
  • Relax tension in the hips and elongate the spine.

General and Boxing-specific Benefits

A restorative posture, the Resting pose stretches the lower back and thighs while releasing tension in the hips, neck and shoulders. In BoxingYoga™, the Resting pose is modified by placing the hands in front, rotating inwards and pressing the palms to the ground and opening the shoulders.

Cautions and Modified Versions

Participants with tight hips or who are not comfortable fully flexing the knees, may place a rolled-up towel under the abdomen or between the hamstrings and calves.

Anatomical Focus

Feet/Legs: Hamstrings, tibialis anterior, peroneus tertius, extensor digitorum longus and brevis, extensor halluces longus and brevis in the feet

Core: Spine extensors, gluteus maximus, piriformis, gluteus medius and minimus

Study and Reflect

How would you make a “passive” Resting pose into to an “active” Resting pose?


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If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.