> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Beginner forward fold
> Novice · Dynamic · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Stacy |
| **Video length** | 26 s |
## 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.
## Muscles
Flexibility
- Chest
- Back
- Glutes
- Hamstrings
- Spine
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
## Equipment
## Appears in
## Regressions
Beginner
Beginner
Beginner
Novice
Intermediate
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/beginner-forward-fold-w00q). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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