How to Do the Forward Fold Yoga Pose

The forward fold, or forward bend, is a basic yoga pose. There are many variations on the forward fold, and it can be altered to accommodate any fitness level. The forward fold is a great place to start and end a yoga workout. It stretches the back and hamstring while relaxing you.

Difficulty: Easy

Instructions

1. Stand with your feet slightly apart, about the width of your hips. Position your feet parallel to one another and spread the toes.

2. Bend your knees. Bring your arms up from the sides in a circle, stretching them above your head.

3. Bring your arms down in front of your body in one fluid motion. Bend at the waist and stretch as far down as you can.

4. Stretch down to the floor, keeping your legs straight or slightly bending your knees. You may reach your hands up and grasp the elbows, stretch your hands down to touch the floor or place the palms of your hands under your feet. You also can reach your arms back behind your head and stretch them with your hands on your upper back.

5. Stay in this position for several long breaths and increase the stretch with each exhalation. Don't strain. Stretch only as much as you comfortably can.

6. Come out of the stretch by bending the knees and rolling your body upward.

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