Why this one exists
A long sit-and-fold is a classic hamstring opener. The useful version is a hip hinge with a proud chest, not a race to the toes.
Set up
Sit on the floor with legs long. Sit on a blanket if the pelvis tucks under. Strap around the feet is welcome.
Steps
- Inhale, sit on the front of the sit bones.
- Exhale, hinge forward. Hands to shins, strap, or floor.
- Soften the knees a little if the low back rounds hard.
- Come up by walking the hands back and stacking the spine.
What you should feel
Backs of both thighs and a length through the spine.
Skip if it hurts
Bend the knees generously if you have sciatica-like symptoms. Pain that travels below the knee is a stop sign.
Common mistakes
Do not bounce. Do not pull on the feet to flatten a rounded back.