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Standing Forward Bend
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- Begin in Tadasanaat the front of the mat with the hands at the hips
- Inhale, lengthen the spine and engage the quadriceps
- Exhale, hinge at the hips, folding forward and placing the hands on the floor on either side of the feet, finger tips in line with toes
- Inhale, reach the chest forward and up, rocking the weight forward and pulling the arms straight
- Exhale, keeping the weight forward and the front body long, fold in towards the legs descending the crown of the head to the floor
- Draw the shoulder blades away from the spine and towards the back waist so the base of the neck is spacious and uncongested
- Notice if the weight has moved back into the heels; instead, press down with the big toe mounds and rock the weight forward so the hips stack over the heels rather than behind them
- Continue to engage the quadriceps to facilitate the release of the hamstrings
- Hold for 5-10 breaths, then,
- Inhale, pull the chest forward and up again, extending the sternum away from the navel and broadening the collarbones
- Exhale, place the hands at the hips
- Rooting down firmly with the feet, on an inhale use the strength of the legs to press up to standing
- Return to Tadasan