Intermediate

Wide-Legged Forward Fold C

Version C adds a strong shoulder and chest opener to the standard wide straddle fold. As you fold, the bound arms drop over the head, stretching the anterior deltoids and pectorals while the hamstrings and inner thighs release. It is excellent after pressing or pulling work to reverse rounded-shoulder posture.

Equipment
Body Weight
Type
Stretching, Yoga
Muscles worked
Target
Semitendinosus, Biceps Femoris
Secondary
Erector Spinae, Deltoid Anterior
Tertiary
Pectoralis Major Clavicular, Adductor Longus

How to do it

  1. 1

    Stand with the feet wide and parallel, hands on the hips.

  2. 2

    Interlace the fingers behind the lower back and straighten the arms to draw the shoulder blades together.

  3. 3

    Inhale to lift the chest, then exhale and hinge forward from the hips with a flat back.

  4. 4

    As the torso lowers, let the clasped hands travel up and over the head toward the floor.

  5. 5

    Release the crown of the head toward the mat and keep the legs firmly engaged.

  6. 6

    Hold for several breaths, then bow the knees slightly and rise with a long spine.

Tips

  • Only let the arms fall as far as the shoulders allow without forcing; a strap between the hands eases tight shoulders.
  • Keep the weight slightly forward into the balls of the feet so the hips stay over the ankles.
  • Draw the shoulder blades toward each other to protect the shoulder joints as the arms lift.

Variations

Common mistakes

  • The hands unclasp and re-grip lower down to force the arms further over, which drags the shoulders into a range the joint has not offered yet.
  • The elbows bend as the arms travel, so the clasp dangles over the head and the stretch across the front of the shoulders disappears.
  • The chin tucks and the upper back rounds to let the arms fall, turning the shape into a spine curl with the arms along for the ride.
  • Arms go overhead before the torso has folded, so the shoulders hit their limit while you are still standing tall and the fold stops there.
  • The feet turn out to make the fold feel easier, and with the toes pointing sideways the hamstrings and inner thighs take a shallower stretch than the parallel stance gives.

Frequently asked

How long should I hold wide-legged forward fold C?
Five to eight slow breaths, two rounds, letting the arms travel a little further on the second round once the shoulders have warmed. It belongs at the end of a session, especially after pressing or pulling work. Progress by the arms rather than the fold: the hamstrings will stop you long before the shoulders do, and the shoulder position is the whole reason for version C.
What can I use if my hands will not clasp behind my back in this fold?
Hold a yoga strap, a belt, a dog leash or a rolled towel between the hands with as much slack as you need, and walk the hands closer together over the weeks. A resistance band works too and has the advantage of giving as the arms travel. With nothing to hand, grip opposite wrists behind your back, or let the arms hang toward the floor and do the fold without the shoulder work. A strap-held version with the blades drawn together opens more than a forced clasp does.
What is wide-legged forward fold C good for, and when is it a poor choice?
It pairs a hamstring and inner-thigh stretch with a strong opener for the front of the shoulders and chest, which makes it a useful counter to bench pressing, rowing, or a day at a keyboard. It is a poor choice with shoulder impingement, a history of dislocation, or a painful AC joint, since the arms travel to the end of their range while your head is down. It is also poor if folding forward makes you lightheaded; take the clasp standing upright instead.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Hamstring exercises