Wide-Legged Forward Fold C

Instructions

1. 1Stand with feet wide apart, outer edges of the feet parallel to the short sides of the mat.
2. 2Interlace the fingers behind the back and press the palms together, straightening the arms.
3. 3Inhale to open the chest and draw the shoulders back and down.
4. 4Exhale and hinge forward from the hips, keeping the spine long.
5. 5As the torso descends, allow the arms to lift away from the lower back and reach toward the floor.
6. 6Release the neck and let the crown of the head move toward the mat.
7. 7To come up, engage the core, press into the feet, and slowly rise on an inhale.

Contraindications & precautions

• ⚠Shoulder impingement or frozen shoulder — do not force the arm bind behind the back; use a strap between the hands if full interlacing is unavailable.
• ⚠Wrist or elbow injury — avoid gripping tightly; keep a slight softness in the elbows rather than hyper-extending the joints.
• ⚠Vertigo or inner ear conditions — come out of the posture slowly and keep the eyes open and focused on a fixed point throughout.