The wide-leg forward fold is a wonderful way to stretch out the back and the hamstrings. Whenever you're doing a forward fold, come in and out of it as slow as possible. If you get dizzy, you can stop in the middle, take another breath and continue up. Just be mindful of your practice, and listen to what your body has to say to you. Emily, I'm going to have you come into a nice slide-leg. Beautiful five-star, extend it all the way out. A little bit further, give me a little bit more here. Is that comfortable for you? Perfect. Bring your hands to your hips. We're going to go down in stages, so make sure she doesn't get light-headed at all. Take a nice, deep inhale. As you exhale come into a nice, beautiful flat back, stopping when you get to that flat back. A little bit further down. Perfect. Notice how she's keeping her neck in alignment with the spine, not causing any stress in the shoulders or neck. Take a nice, deep inhale. Exhale, release it all the way down to the fold. Relax your arms down. Here you can have your hands on the floor, you can take them to your toes, your calves, whatever feels best for you. This is your pose, your practice, just enjoy it. Take one more nice, full breath. Perfect. Bringing your hands to your hips. Now, we're going to come up as slow as we went down. Inhale to that flat back. Keep that neck in a nice, beautiful alignment. Exhale completely. Hold it. Inhaling the rest of the way up.
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