STANDING FORWARD BEND.
Stretches the hamstrings,
calves, and hips; strengthens
the thighs and back; calms the
A | Stand with your feet hip-distance
apart and your spine long. Inhale as
you raise your arms toward the sky.
B | Exhale and bend forward at the
hips, keeping your head in line with
your spine and your arms straight. If
your hamstrings are tight, you can
bend your knees slightly. Otherwise,
keep your legs straight but don’t
lock your knees.
C | Lower your arms to the ground
and place your fingertips on the
ground beside your feet or in front
of you, keeping your hips aligned
over your ankles. If you can, keep
your knees straight and flatten your
palms on the ground. If not, bend
your knees slightly and hold onto
the sides of your calves. Press your
heels firmly into the ground and
extend your tailbone upward.
Rest your head and relax your
shoulders, focusing on the stretch in
your hamstrings. If you feel a pulling
sensation in a bony area (around
your tailbone, for example) or in a
joint, bend your knees to make the
stretch less intense. Hold the pose
for 30 to 45 seconds. Then, keeping
your torso straight, lift from your
hips to rise to a standing position.