How to Do the Yoga Wide-Legged Forward Bend Pose

The Wide-Legged Forward Bend yoga pose stretches the back, hamstrings and arms while maintaining stability and balance. The pose also aligns the spine. Depending on how far down your arms can reach, you can vary this pose.

Difficulty: Easy

Instructions

1. Stand with legs twice shoulder width in a straddle, feet pointed directly forward.

2. Lift your toes and spread them out, maintaing as much foot contact with the ground as possible to enhance stability.

3. Place your hands on your hips.

4. Bend at the hip crease, folding your body in half and maintaining a straight back.

5. Place the palms of your hands (or your entire forearm) on the ground and hold the pose. Place your palms on a foam block if you're not flexible enough to reach the ground.

6. Bend your knees slightly or keep your legs nearly straight. Don't lock your knees.

7. If you are resting on your forearms, come out of the pose by walking your hands back up, unfolding the body with your back straight, reaching up with your arms. Bring them out to the sides and back down while exhaling to stretch and placing your feet together in a normal standing posture.

Tips & Warnings

• Keep a foam block handy. It's better to have the palms flat on any surface than to have the floor just out of reach. It's also important to be comfortable as you hold the pose so that you can achieve the best stretch possible.

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