Technique
- From a seated position with legs in front of you, lay down.
- Take the legs up and over, feet together.
- Grab the sides of the feet or the heels
- On the next inhale, roll up with bent knees.
- Catch balance on your sit bones and straighten the legs.
- Bend the elbows to bring the legs closer to the chest.
- To exit, extend the arms and take the head back.
Form tips
- Use your core to catch the balance.
- Flex the feet at the top.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
- Pelvis
Equipment
Appears in
Flexibility
Balance
Other disciplines
Progressions
Upward Facing Intense Stretch Pose
Advanced
Regressions
Butt balancing pike fold
Intermediate
View Similar Exercises
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Butt balancing straddle fold
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Double Toe Hold
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Fallen triangle split
Intermediate
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