Focus: Hamstrings, back Level: Beginning
Total Time: 60 seconds
Indications: Mild depression, stress, insomnia, headaches; stimulates kidneys, liver, digestive system
Contraindications: Back injuries, pregnancy (careful modifications are possible)
Forward Fold
To perform the forward fold:
- Stand with your feet firmly planted, spread slightly apart for balance. Distribute your weight evenly across your feet, and hold your torso tall and open. Inhale.
- Breathe out and bend your body forward at the hips, not the waist. Bend only as far as you can while still breathing easily.
- Press your heels into the ground, keeping your hips over the soles of your feet.
- If your hamstrings are too tight to straighten your legs completely, keep your knees bent. If you can straighten your legs completely, place your fingers on the ground.
- Let your head and neck hang freely.
- Breathe in and add more length to your torso, then breathe out to settle more deeply into the pose.
- If you were to stop here, you would slowly raise your torso, stacking one vertebra at a time atop the others, until you have returned to an upright position. However, for this warm up you want to transition into the half- standing forward fold. This will extend your spine and further strengthen your back and knees.
Disclaimer
In this article, I have shared The Forward Fold : Warming Up For Yoga. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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