Seated pike stretch

Sit with straight legs together and fold forward from the hips, holding still to stretch the hamstrings, calves and lower back.

How to do it

1. 01Sit on the floor with your legs straight and together, heels pushed away and toes pointing up.
2. 02Sit up tall; sitting on the edge of a folded cushion makes it easier to tilt from the hips.
3. 03Fold forward from the hips and rest your hands on your shins, ankles or feet, keeping your back long.
4. 04Stop at a moderate stretch in the back of your thighs, never a sharp pain, and hold still.
5. 05Breathe slowly and deeply, folding a little further with each exhale.

Common mistakes

• Rounding the back to reach your toes — hinge from the hips and loop a towel around your feet if you cannot reach.
• Holding your breath and tensing up — breathe slowly and relax your shoulders and neck.
• Bouncing to go deeper — hold still and relax into it with your breath.