Standing Forward Bend - Yoga Journal

Standing Forward Bend

Video Duration:
  1. Begin in Tadasanaat the front of the mat with the hands at the hips
  2. Inhale, lengthen the spine and engage the quadriceps
  3. 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
  4. Inhale, reach the chest forward and up, rocking the weight forward and pulling the arms straight
  5. Exhale, keeping the weight forward and the front body long, fold in towards the legs descending the crown of the head to the floor
  6. Draw the shoulder blades away from the spine and towards the back waist so the base of the neck is spacious and uncongested
  7. 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
  8. Continue to engage the quadriceps to facilitate the release of the hamstrings
  9. Hold for 5-10 breaths, then,
  10. Inhale, pull the chest forward and up again, extending the sternum away from the navel and broadening the collarbones
  11. Exhale, place the hands at the hips
  12. Rooting down firmly with the feet, on an inhale use the strength of the legs to press up to standing
  13. Return to Tadasan

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