Overview of Pike pose
Pike is whereby one folds forwards from the hips over the legs. Pike is a frontbending pose activating the hamstrings, hips and the core to increase compression. Pike pose is important for many skills in many disciplines in circus and gymnastics. It is an important part of hand balancing and acrobatics.. This pose is part of the core foundation that is required for effective flexibility and ultimately a contortionists’ training. It is also useful for bodyweight movements such as L-Sit, Pike to handstand press and manna. Pike can be performed with pointed or flexed toes which changes the affected area of the stretch. In yoga this pose is categorised as a forward bend called Paschimottanasana.
Performing pike pose
- Start standing up, feet together
- Slowly start to bend forwards, hinging at the hips and focussing on keeping the back as flat as possible. Think mostly about lengthening the back with the ultimate aim of getting forehead to the big toe
- Continue to fold at the hips until stomach is on thighs and hands can clasp the lower legs
- Fold head down to shins, continuing to lengthen head towards the feet
Advanced variations and progressions