Wide-Legged Forward Fold D

Instructions

1. 1Stand with feet wide apart, outer edges of the feet parallel to the short sides of the mat.
2. 2Place your hands on your hips and inhale to lift and lengthen the torso.
3. 3Exhale and hinge forward from the hips, lowering the torso toward the floor.
4. 4Grasp the big toes with the first two fingers and thumbs of each hand.
5. 5Inhale to lengthen the spine and lift the chest without releasing the toes.
6. 6Exhale to deepen the fold, bending the elbows out to the sides and bringing the head toward the mat.
7. 7To release, straighten the arms on an inhale, then press into the feet and rise with a full breath.

Contraindications & precautions

• ⚠Tight hamstrings or recent hamstring strain — do not grip the toes if the back rounds significantly; place the hands on blocks or the shins instead.
• ⚠Neck or cervical disc problems — keep the neck in a neutral position aligned with the spine rather than letting the head hang completely.
• ⚠Knee instability or meniscus injury — engage the quadriceps actively and avoid any rotation of the knee joint throughout the posture.