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Technique

  1. Stand with the feet together and legs engaged, arms resting at the sides with palms facing inward.
  2. Inhale and sweep the arms out to the sides and up to meet the palms together (if the shoulders are tight, do not bring the hands together at the top, but rather reach them straight up).
  3. Look up to the thumbs as the hands meet at the top.
  4. Exhale and bend at the hips, sweeping the arms down to rest on the knees.
  5. Inhale to lift the chest and head, extending the spine and straightening the back (keep the hands on the knees).
  6. Exhale, lower the head and chest into Bent-legs forward fold to ankles.
  7. Inhale and stand back up, sweeping the arms up to meet again, palms together.
  8. Exhale and return the arms to the starting position.

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Muscles

Strength

Secondary

  • Spine
Flexibility

Primary

  • Chest
  • Back
  • Glutes
  • Hamstrings
  • Spine

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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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

e0ul

Upward Salute

Beginner
e0un

Knee-support half forward bend

Beginner
e0up

Bent-legs forward fold to ankles

Beginner
w00p

Intermediate forward fold

Novice
w00o

Advanced forward fold

Intermediate
e0uo

Shin-support half forward bend

Novice
e0um

Standing half forward bend

Novice
e0yj

Elephant walk toes hold

Novice
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