If you have stiffness in the lower back, neck or tight hips, then wide leg forward fold is the pose you need in your life. This pose not only stretches the muscles of the hamstrings and inner thighs, but it also increases blood flow to the head and calms the nervous system. Depending on your arm position, you can also get a good shoulder and chest stretch.
How to Do Wide-Legged Forward Fold
- Stand with the legs far apart. Align the heels and turn the toes slightly inward. Place your hands on your hips.
- Take in a deep, cleansing breath, lifting the torso. On your exhale, fold forward at the hips. Press the palms of the hands into the floor in the middle of your legs. If you’re more flexible, bring the hands to your shins, ankles or feet. Get a deeper stretch by pulling on the ankles.
- Allow the head to dangle, aiming to place the crown of the head on the floor. You may reach the fingertips in between the legs, toward the back of the room.
- Remain in the pose for 5-10 breaths. On each exhalation, stretch and pull gently for a maximum stretch.
- To get out of the pose, bring the hands back to the hips and inhale, raising the torse back up to standing.
