Description:

A Kneeling Pike is a stretch position that emphasizes flexibility in the hamstrings.  This stretch can also be used as a progression for side splits.  A deeper stretch can be had by extending the lead foot further out and by bringing the upper body further towards the lead leg.

Process:

• kneel on one leg with other leg straight out
• ensure that the hips are not turned and that they are facing straight forward
• begin with a straight back and bend body at the waist to lower
• maintain straight back and lower until you feel a stretch in the hamstrings
• switch sides