Forward Fold in Easy Pose (Sukhasana)

Instructions

1. 1Sit in Sukhasana (Easy Pose) with the legs loosely crossed and the spine tall.
2. 2Place the hands on the floor in front of you, fingers spread wide.
3. 3On an exhale, begin to walk the hands forward, hinging from the hips rather than rounding the back.
4. 4Allow the torso to lower toward the floor, keeping the sitting bones grounded on the mat.
5. 5Rest the forehead on the floor or on a block and let the shoulders soften away from the ears.
6. 6Breathe deeply into the back body for five to ten breaths, then slowly walk the hands back and sit upright.
7. 7Switch the crossing of the legs and repeat to balance both sides of the hips.

Contraindications & precautions

• ⚠Knee pain or injury — use folded blankets under the knees to reduce compression and do not force the fold.
• ⚠Tight hips or groin injury — sit on a folded blanket to tilt the pelvis forward and avoid overstretching the inner thighs.
• ⚠Lower back disc problems — hinge from the hips only as far as the spine remains long, and avoid any painful range of motion.