Technique
- Stand up, bend at the hips, bend the knees and reach the hands to the ankles, lowering the head.
- Lay the belly and chest onto the thighs.
- Focus on deepening the hip crease (smaller angle between thighs and trunk).
- Breathe deeply and feel the expansion of the back body as you breath in, releasing tension in the back as you breath out.
Form tips
- Activate the legs in the direction of straightening, pressing down through the feet, lifting up through the hips. Active legs, soft spine.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
- Spine
Secondary
- Hip adductors
- Legs
- Pelvis
Equipment
Appears in
Other disciplines
Progressions
Bent-legs forward fold to ground
Beginner
Beginner forward fold
Novice
View Similar Exercises
View Similar Exercises
Standing pike on the ground
Novice
Standing forward fold feet over hands
Intermediate
Deep forward fold
Intermediate
Knee-support half forward bend
Beginner
Standing pike on ankles
Beginner
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