Technique
- Sitting with legs extended and grounded, hinge from the hips and reach to grasp the outside edges of the feet with the fingers.
- Inhale to create length in the spine, and then exhale as you gently pull yourself into a forward fold, lowering the head last.
Form tips
- Focus on hinging from the hips and don’t let the lower back round.
- Keep the shoulders down away from the ears, using the biceps to gently pull you into the fold.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
- Pelvis
Equipment
Appears in
Flexibility
Other disciplines
Progressions
Seated forward bend pull behind the feet
Intermediate
Regressions
Sitting pike toe pull
Novice
View Similar Exercises
View Similar Exercises
Sitting straddle compression
Novice
Sitting pike fold with bent leg
Novice
Sitting one-leg forward fold
Novice
Butt balancing pike fold
Intermediate
Half Upward Facing Intense Stretch Pose
Advanced
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