Sitting pike toe pull (Paschimottanasana A)

Technique

1. Sitting with legs extended and grounded, hinge from the hips and reach to grasp the big toes with the first two fingers and thumb.
2. 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

1. Focus on hinging from the hips and don’t let the lower back round.
2. Keep the shoulders down away from the ears, using the biceps to gently pull you into the fold.

Similar Exercises

• Block-assisted sitting pike fold on heel
• Sitting pike compression
• Sitting straddle compression
• Dolphin Pose
• Butt balancing pike fold

Equipment

• Ground (hands or body)