Preparation - Wide Legged Forward Bend

Wide Legged Forward Bend try out with qifi

STEPS :

1. Stand in Mountain Pose (Tadasana) as you face one of your sticky mat’s long edges
2. Set your feet apart
3. Rest your hands on hips
4. Draw the internal lower legs up to lift the inner curves.
5. Press your external feet’s edge and big toes into the floor.
6. Connect with the thighs by pulling them up
7. Join palms together towards the back and interlock fingers. Grasp an inverse elbow using your hands if this is too difficult.
8. Breathe in.
9. Stretch your body’s front
10. Breathe out
11. Extend forward from your hips, holding your back straight and mid-section open, while keeping your hips over your heels
12. Bring the head toward the floor. If the hands are caught, take the arms some distance toward the ground, while keeping up the shoulder blades’ vibes on your back. Breathe a couple of times here.
13. Discharge your head down at the complete full curve, then put it on the floor
14. Breathe between 6 to 12 times while in this position. Ensure that your back is as straight as possible and you don’t have overstretched hamstrings
15. To release this posture, bring your hands on the ground below the shoulders. Lift and lengthen the front torso. Rest hands on the hip with an inhalation. Pull the tailbone toward the ground and swing your torso up. Hop or walk the feet into Tadasana.

Benefits

 

• Strengthens and lengthens the body.
•  Aligns the spine.
• Strengthens legs, ankles, abdomen and back

Who Can Do

• Consult a doctor before beginning an exercise regime.