How to do Forward Bend
- Soften both knees and fold forward from your hips.
- Press through the inner and outer edges of your heels and the balls of both feet.
- Keep your inner arches active without curling your toes.
- Keep a small bend in both knees rather than locking them back.
- Keep your hips roughly over your ankles, with weight balanced across your feet.
- Lengthen your torso forward from your hips before letting it settle downward.
- Rest your hands on the mat with your fingers comfortably spread.
- Let your head hang and release tension around your shoulders.
- Bend your knees and place your hands on your hips before lifting your torso.
Benefits
The stretch follows the back of your body as you fold over your legs.
Further reading: Standing Forward BendVariations
Bend your knees more if you need space to fold without pulling your lower back.