> ## 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.
# Deep forward fold
> Intermediate · Dynamic · Bilateral. Flexibility
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Stacy |
| **Video length** | 50 s |
## 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.
## Muscles
Flexibility
- Hip adductors
- Legs
- Pelvis
- Spine
## Equipment
## Appears in
## Regressions
Novice
Intermediate
Intermediate
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/deep-forward-fold-w00r). 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.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
