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Wide-Legged Forward Bend

Wide-Legged Forward Bend stretches the ankles, calves, hamstrings, groin and lower back and can help to alleviate lower back pain. You can play around with the width of your feet, try out different positions for your hands and turn it into a twist.

WIDE-LEGGED FORWARD BEND BENEFITS

  • Stretches the calves, hamstrings, groin and lower back.
  • Releases tension in the neck and shoulders.
  • Can help to alleviate lower back pain.

CATEGORY

SKILL LEVEL

  • Intermediate

INSTRUCTIONS

  • Set-Up

    Step your feet out wide and parallel your feet.

  • Action

    Bring your hands to your hips. Inhale, lengthen your spine. Exhale, fold forward from the hips with a flat back.

  • Refinements

    Bring your hands to the mat or cross your arms and hold onto opposite elbows. You can bend your knees as much as you need to to reduce the pressure on your lower back. 

  • Props

    Rest your hands on blocks if you can’t comfortably reach the mat.

  • Duration

    Hold the pose for 3-5 breaths. 

  • To Release

    Come up to standing with a flat back on your last exhalation.

CONTRAINDICATIONS

  • Avoid Wide-Legged Forward Bend if you have a groin or lower back injury.

MASTER WIDE-LEGGED FORWARD BEND

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