Standing forward fold (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Standing forward fold (hold) · Beginner · timed
   From standing, hinge at the hip creases and fold the torso down onto the legs like closing a book: belly toward the thighs, head hanging toward the knees and shins, hands flat on the floor beside the feet, legs straight
2. Bound half lotus standing fold (hold) · Advanced · timed
   Standing on one straight leg, the other foot is placed in half lotus high in the standing leg's hip crease and bound from behind by the same-side hand; the torso folds over the standing leg with the free palm flat on the