Standing Forward Fold

You Should Feel

Stretch in the backs of your legs. Release through your spine and neck. Heaviness in your head. Inversion benefits.

How to Get Into the Pose

• 1Stand with feet hip-width apart
• 2Fold forward from your hips, not your waist
• 3Knees can be straight or bent
• 4Let your head and neck hang heavy
• 5Hands on ground, shins, or holding opposite elbows
• 6Weight shifts slightly forward into the balls of your feet

Modifications

• •If hamstrings are tight: Bend your knees generously, you can even rest your belly on your thighs
• •If back is sensitive: Place hands on blocks or shins, don't fold as deeply
• •If uncomfortable: Take a wider stance
• •To deepen: Straighten legs more, bring hands behind ankles, draw chest toward thighs