Standing Hamstring Fold
Stand with the feet under the hips, hinge forward with soft knees and let the head hang; the backs of the legs lengthen.
How to do it
Setup
Feet under the hips, knees soft, arms hanging.
Steps
- Hinge from the hips and fold forward, letting the head and arms hang.
- Let the weight settle into the middle of the feet.
- Straighten the knees only as far as the back stays long.
- Roll up slowly, head last.
Common mistakes
Locking the knees to reach the floor: the back rounds instead. Bouncing at the bottom; the hold does the work. Standing up fast at the end, which is where people get dizzy.
Breathing
Exhale on the way down, then breathe evenly in the hold.
