Standing Wide Forward Bend
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Standing Wide Forward Bend Pose | Standing
This pose is a wonderful balance between restorative relaxation and energy building. It stretches the hamstrings and adductors. It helps to open the hips, lengthen the spine and increase circulation to the upper torso.
- 1. From Mountain Pose bring your feet 3 to 4 1/2 feet apart. Plant all four corners of the foot into the floor and balance your body weight in the median line of the foot. Extend the spine away from this foundation.
- Inhale and bring your hands to your hips. Exhale and bend forward at the hip creases. Keep your weight evenly distributed over the arches of the feet.
- Bring your hands towards the floor. If they do not touch the floor bring your hands into your elbow creases, allowing the torso to hang. As the feet press into the floor the muscles of the legs lift away. The sit bones move towards the sky. The spine releases down from the tailbone all the way through the crown of the head.
- Bring your awareness to your breath. Allow the inhalations to lengthen and energize the body, while the exhalations soften and release tense muscles.
- To emerge, bend the knees and inhale as you roll the spine up to standing. Bring yourself back into Mountain pose by bringing the feet hip-width apart.
Benefits:
- Firms thighs and buttocks
- Creates mobility in the spine, helping to prevent injury
- Brings a sense of calm and balance to mind, spirit and body
- Helps relieve arthritis in the shoulder joints
Modifications/Cautionary Notes:
- Bend the legs if the full posture is too uncomfortable.
- For extra support, bring your back to a wall and bend forward keeping your sit bones at the wall.
