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Also known as: Ardha Uttanasana, Straight back standing pike on the ground.

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Technique

  1. From Standing pike on the ground, inhale and lift the chest and head to lengthen the spine.
  2. Keeping the hands on the floor if possible, or lift to the fingertips.

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Form tips

  • The idea here is to create an opposing action to the forward fold, so an extension of the spine rather than a flexion of the spine.

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Muscles

Strength

Secondary

  • Spine
Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Strength
Other disciplines
Joint movements
Kneeextension
Hipflexion
trains stretches

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Progressions

w00l

Sun salutation A

Intermediate
w00m

Sun salutation B

Intermediate
w00o

Advanced forward fold

Intermediate
w021

Chair and Warriors

Intermediate

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Regressions

e0uo

Shin-support half forward bend

Novice
e0un

Knee-support half forward bend

Beginner
w00p

Intermediate forward fold

Novice
e0pb

Standing pike toe pull

Novice
w00q

Beginner forward fold

Novice
e0b1

Standing pike on ankles

Beginner
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