Yoga - Forward Fold

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Holos Exercises

Yoga - Forward Fold

Exercise Type: non-impact

Duration:5 minutes

Reps:3 reps

Fitness Level: Easy

Posted By:Melissa Farrell

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Exercise Description

The Forward Fold is a counter-pose to stretch out your back. It should be done following the Bridge Pose.

Muscle Groups: Back, abs

Step Number 1

Stretch your legs out in front of your body so that they are straight with your torso. If this move is new to you, it is okay to have a slight bend in your knees, but make sure the legs are straight.

Step Number 2

As you keep your back straight, bring your chest forward towards your legs. Grab your feet if this is comfortable, or try to touch your toes, you want to make sure you aren’t forcing the movement, but instead listening to the limits of your body.

Step Number 3

Try to inhale as you hold your chest in the forward position (your chest should be at a 45 degree angle to the floor – you shouldn’t be sitting upright) and then fold your chest towards your legs as you exhale. You should be lifting in and up with your abdomen, not with your arms. Ideally you want to be able to touch your head to your knees, however, this will likely take time. Work on keeping your shoulders relaxed, back away from your ears, and the stretch should come from your head as it leads your torso forward.

Step Number 4

Return to upright seated position and after a few breaths, repeat movements. You want to do this full routine at least two or three times. You should find that you're getting move flexibility and that you can lower your head further each time.

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