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# Sitting pike fold on foot with partial rotation
> Intermediate · Static · Unilateral. Flexibility
Also known as: Head-to-Knee Forward Bend, Janu Sirsasana C progression.
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Lucie |
| **Video length** | 53 s |
## Technique
1. From a seated position with straight legs, bring the right knee towards your chest, closing the knee joint.
2. Flex the foot.
3. Grab the right heel with the left hand and let your knee open to the side a bit.
4. Thread your right arm under the leg, holding the toes with the right hand.
5. Bring the knee to the side by rotating your right hip externally. Keep the knee joint closed.
6. Take the toes down on the floor on the inside of the left leg with the heel higher than the toes.
7. Lengthen the spine and fold halfway, grabbing the sides of the left foot.
## Form tips
* Partially rotating the foot significantly reduces the immediate demand for both ankle flexibility and external hip rotation.
* With the foot only partially rotated, do not attempt to fold forward deeply as a lack of stability can cause strain on the knee.
**Logging:** Work each side for the time indicated.
**Risks**
* This pose requires significant external rotation and flexion in the hip joints, combined with significant mobility in the ankles and toes. If the hips or ankles are tight, the body may attempt to compensate by transferring the rotational force into the knee joint which can lead to serious injuries, including meniscus tears and ligament strain.
* To practice safely, ensure the movement originates entirely from the hip. If you experience any sharp sensation in the joint, you should immediately back off.
## Muscles
Flexibility
- Glutes
- Hamstrings
- Hip adductors
- Pelvis
## Equipment
## Appears in
## Progressions
Advanced
Intermediate
Intermediate
Intermediate
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/sitting-pike-fold-on-foot-with-partial-rotation-e18f). 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.
