Technique
- Sitting with legs extended and grounded, hinge from the hips and reach to grasp the big toes with the first two fingers and thumb.
- 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
Standing pike toe pull
Novice
Sitting pike pull feet
Novice
Regressions
Sitting forward fold
Beginner
View Similar Exercises
View Similar Exercises
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Block-assisted sitting pike fold on heel
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Dolphin Pose
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Butt balancing pike fold
Intermediate
Seated forward bend pull behind the feet
Intermediate
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