Basic Toe Touch (Male)

Setup

1. 01Stand tall with feet together or hip width apart.
2. 02Keep the knees straight but not forcefully locked.
3. 03Exhale and relax the shoulders before folding.
4. 04Warm up with a few gentle partial folds first.

Execution

1. 01Hinge at the hips and fold the torso forward toward the thighs.
2. 02Slide the hands down the legs toward the toes as far as comfortable.
3. 03Hold the end position and breathe slowly for 20 to 30 seconds.
4. 04Roll back up one segment at a time to standing.

Checkpoints

• -Stretch is felt along the back of the thighs, not as pinching in the lower back.
• -Knees stay extended so the hamstrings are actually lengthened.
• -Weight stays balanced over the mid-foot, not rocked back on the heels.
• -Breathing stays slow and relaxed in the hold.

Common mistakes

• -Bouncing to force the fingertips lower.
• -Bending the knees and mistaking spine flexion for hamstring flexibility.
• -Holding the breath and tensing through the stretch.
• -Standing up too fast and getting lightheaded.