How to do it
Press your sit bones firmly into the floor throughout the fold.
- 1
Sit on the floor with your spine straight and legs in front of you.
- 2
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
- 3
Grasp your feet or ankles and inhale to lengthen your spine.
- 4
Exhale as you hinge at the hips to fold forward, leading with your chest.
- 5
Hold the stretch for several breaths, then release and sit back up.
Expert tip
Focus on hinging from the hips to fold forward, rather than rounding the back, to deepen the stretch in the hips and hamstrings.
Common mistakes
- ✕Bouncing gently at the bottom of the fold
- ✕Yanking the feet to pull the torso down
- ✕Tucking the chin toward the chest