Technique
- From a seated position with legs extended in front, lay down on your back.
- Take the legs up and over.
- Grab the big toes and take the legs wide, about 90 degrees.
- Stay for a few breaths.
- Inhale roll up with straight legs.
- Land softly on the calves and fold forward in between the legs
Form tips
- Keep the legs engaged in the lying position and the back as vertical as possible
- Keep the chin away from the chest in the lying position
- When rolling up, pull the big toes to slow down the movement
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
- Hip adductors
Secondary
- Legs
- Pelvis
- Neck
- Spine
Equipment
Appears in
Balance
Other disciplines
Regressions
Pancake
Advanced
Supine pike fold
Novice
Butt balancing straddle fold
Intermediate
View Similar Exercises
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