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Seated forward fold

Target Hamstrings  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 3

Seated forward fold is a beginner-level yoga movement targeting the hamstrings, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Fold3s · flow Hinge forward from the hips over the legs, reaching toward the feet
2. Rise2.5s · settle Roll back up to a tall seated spine

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode stretch "Seated forward fold"
  rig humanoid
  pose start = seated

  step "Fold" 3s flow:
    hips: flex 115
    spine: flex 25
    chest: flex 15
    neck: flex 10
    shoulders: flex 60
    cue "Hinge forward from the hips over the legs, reaching toward the feet"

  step "Rise" 2.5s settle:
    hips: flex 90
    spine: flex 0
    chest: flex 0
    neck: flex 0
    shoulders: flex 0
    cue "Roll back up to a tall seated spine"

  repeat 3

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