How To Do The Forward Fold Yoga Pose

Video Transcript

"Hello, my name is Samantha Raphael on behalf of Expert Village. In this clip I'll be demonstrating forward fold or in Sanskrit: Janusirasana. First, take your hands to prayer position, touch your thumbs to your sternum heart center. You always want to link your movements to your breath. Each upward movement in yoga has an inhale attached to it through the nose. And each downward movement has an exhale attached to it, through the nose as well. So, with an inhalation reach your arms all the way up and then as you exhale start to hinge at your hips, you're not rounding your back but you're hinging at your hips right here, and forward fold. Relax your head and if you need to because you may be really tight behind your legs, bend your knees. Drop your chest towards your legs and lift your hips and then you can start to straighten out your legs as much as possible. Stay here for five more breaths and when you're ready either come up with straight legs or bend your knees slightly. And reach your arms all the way back up, and send your gaze upward, you want to follow your fingers with your gaze and then take your hands back to your heart. One more thing in this pose, you want to make sure to have a good foundation, that your big toes are touched and your ankles are slightly apart, you're grounded across all four corners of your feet, and that makes Tadasana or Mountain Pose. "