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Technique

  1. Standing, separate the feet about hip width apart.
  2. Hinge at the hips and clasp the big toes with the first two fingers and thumb.
  3. Inhale to lift the chest and extend the spine; exhale and pull the chest toward the knees, lowering the head. Hold for 5 breaths.
  4. Then inhale, lift the head and chest, exhale, slide the hands (palms facing up) under the feet.
  5. Inhale to lift the chest and extend the spine; exhale, pull the chest toward the knees. Hold for five breaths.
  6. Then inhale to lift the chest once more, exhale release the hands and bring them to the hips, inhale to stand up, and return the feet to the starting position.

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spine

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Other disciplines
Joint movements
Trunkflexion
Kneeextension
Hipflexion
trains stretches

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Regressions

e0pb

Standing pike toe pull

Novice
e0ur

Standing forward fold feet over hands

Intermediate
w00o

Advanced forward fold

Intermediate
e0yi

Elephant walk palms down

Novice
w00p

Intermediate forward fold

Novice
e0i5

Standing pike on the ground

Novice
e0ej

Ostrich walk

Novice
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