Wide-Legged Forward Fold B

Instructions

1. 1Stand with feet wide apart, outer edges parallel to the short ends of the mat.
2. 2Extend both arms out to the sides at shoulder height, palms facing down.
3. 3Inhale to lengthen the spine and lift the chest.
4. 4Exhale and hinge forward from the hips, keeping the torso long and the back flat.
5. 5Let the arms hang freely toward the floor or rest the hands on the hips.
6. 6Relax the neck and allow the crown of the head to descend toward the mat.
7. 7To come up, engage the core, press into the feet, and rise with a full inhale.

Contraindications & precautions

• ⚠Shoulder or rotator cuff injury — keep the arms along the body rather than extended, to avoid loading the shoulder joints in the inverted position.
• ⚠Cervical spine instability — do not allow the full weight of the head to hang freely; support the neck by keeping the chin slightly tucked.
• ⚠Acute low back pain — maintain a micro-bend in the knees and stop the descent when the back begins to round.