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Technique

  1. Stand with the feet together and the legs engaged, arms resting at the sides with palms facing inward.
  2. Inhale and sweep the arms out to the sides and up to join the palms together.
  3. Look up to the thumbs as the hands meet.
  4. Exhale and hinge at the hips, sweep the arms down to rest on the floor next to the feet.
  5. Inhale to lift the chest and head, extending the spine (keep the hands on the floor or lift to the fingertips).
  6. Exhale lower the head and chest into Standing pike on the ground.
  7. Inhale back up to standing, sweeping the arms up to meet again, palms together.
  8. Exhale return the arms to the starting position.

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Muscles

Strength

Secondary

  • Spine
Flexibility

Primary

  • Chest
  • Back
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spine

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Strength
Other disciplines
Joint movements
Trunkflexion
Shoulderflexion backward
Kneeextension
Hipflexion
trains stretches

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Regressions

e0i5

Standing pike on the ground

Novice
e0ul

Upward Salute

Beginner
e0um

Standing half forward bend

Novice
w00p

Intermediate forward fold

Novice
w00q

Beginner forward fold

Novice
e0uo

Shin-support half forward bend

Novice
e0un

Knee-support half forward bend

Beginner
e0ur

Standing forward fold feet over hands

Intermediate
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