Benefits and Techniques for Forward Bend

Instructions

1. Starting Position: Sit on the floor with your legs extended straight in front of you.
2. Inhale: Sit tall, lengthening your spine, and lift your arms overhead.
3. Exhale: Hinge at your hips as you reach forward with your hands toward your feet.
4. Hands Placement: Hold your feet, shins, or thighs, depending on your flexibility.
5. Focus on Length: Keep your chest open and your spine long rather than collapsing forward.
6. Hold the Pose: Stay for 5–10 breaths, breathing deeply to release tension.
7. To Come Out: Inhale, lift your torso back to an upright position with control.

Tips 

• Use a strap around your feet if you cannot comfortably reach them.
• Sit on a folded blanket or bolster if your lower back rounds significantly.
• Engage your thighs and flex your feet to deepen the stretch safely.
• Avoid pulling yourself into the pose; let gravity guide you.