Wide-Legged Forward Fold A

Instructions

1. 1Stand with feet wide apart, outer edges of the feet parallel to the short sides of your mat.
2. 2Place your hands on your hips and inhale to lengthen the spine.
3. 3Exhale and hinge forward from the hips, keeping the back flat as you descend.
4. 4Place both hands on the floor between your feet, fingertips aligned with the toes.
5. 5Bend the elbows back and lower the crown of the head toward the floor.
6. 6Press the outer feet firmly into the mat and lift the inner arches to protect the knees.
7. 7To come up, press into the feet, lengthen through the spine, and rise on an inhale.

Contraindications & precautions

• ⚠Lower back injury or acute lumbar herniation — avoid the full forward fold and keep a slight bend in the knees to protect the lumbar spine.
• ⚠High blood pressure or glaucoma — do not allow the head to drop below the heart; keep the torso horizontal instead.
• ⚠Hamstring tear or acute injury — stop the descent before any pulling sensation in the back of the thighs and work with bent knees.