handsandknees

Hands and knees is a basic posture in which a person kneels on a surface with the hands positioned under the shoulders and the knees under the hips. The weight is distributed through the hands and knees, and the spine can be held in a neutral alignment or moved through flexion and extension depending on the activity.

In yoga and exercise, the position is commonly known as the quadruped position and serves as a starting point for movements such as the cat–cow stretch and the bird-dog exercise, which alternates extending an arm with the opposite leg to train core stability. It also provides a base for various transitional poses and for spinal mobility work.

Clinical and rehabilitation uses include examining the abdomen or joints and performing physical therapy to improve postural control and back health. In late pregnancy, the hands-and-knees stance is often recommended to relieve back pain and to help reposition the pelvis.

Child development and animal locomotion: infants learn to support weight on hands and knees during tummy time and begin crawling; many quadruped gaits are observed in animals, including humans at early stages.

Variations and safety: padding under the knees and wrists reduces discomfort; some people perform the position on fists or with forearm support to reduce wrist strain. Avoid while standing or walking; stop if pain, numbness, or tingling occurs. Seek professional advice if you have knee, wrist, or shoulder injuries.