How To Do A Forward Fold For The First Time

Often considered to be an important test of flexibility (“can you touch your toes?”), here’s how to do it:

Step by step…

The purpose of the forward fold, aside from showing off “look I can do it”, is to stretch both the hamstrings and the entire back, including the lower spine. On the way to being able to do such, you can also do a half fold (halfway lift), which elongates the spine and actively engages the muscles that will be needed for the full fold:

1. Set your feet and knees: place your feet hip-distance apart for comfort and balance; keep your knees softly bent to allow your torso to come close to your thighs and the back of your pelvis to shift backwards
2. Fold from the hips: hinge forwards while maintaining bent knees and a tight torso-to-thigh connection—this ensures getting a proper stretch in your hamstrings and lower back
3. Choose an arm variation: let your arms hang ragdoll-style, then hold your elbows, place hands on floor (or on blocks, or feet, or ankles—wherever you can get to, for now)
4. Intensify mindfully: push your hips upwards while keeping your belly close to your thighs (for an extra stretch you can pull on your feet or ankles while imagining lifting your heels but not actually doing so)
5. Enter the pose: you can fold from standing, from a crouch (with torso-thigh contact already in place), or by stepping forwards from down dog in vinyasa sequences if that’s your thing
6. Transition to a half forward fold: from your fold, inhale and lift your body halfway—straighten your spine, push your pelvis backwards, and extend your chest forwards; your hands can rest on the floor, your shins, or even your thighs depending on your flexibility
7. Activate your muscles: in the half fold, engage your core to hold your torso up, draw your shoulders away from your ears, and lift your kneecaps to activate your quads—this creates a strong, active hamstring stretch

For more on all of this plus visual demonstrations that make it much easier, enjoy:

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Take care!