FORWARD BENDS

Forward bends stretch the posterior chain—the ankles, calves, hamstrings and back. You will find a number of forward-bending sequences in the Flexibility series. They are contraindicated for some types of lower back pain so please check with your doctor if you have any concerns.

Cat Pose
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Cat Pose

Cat pose improves spinal mobility, stretches the upper back and shoulders, alleviates neck pain and relieves stress and tension.

Child's Pose
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Child’s Pose

Child's pose is the ultimate restorative, pain-relieving yoga pose. You can take it any time, in your practice, you need to take a break.

downward dog pose
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Downward Dog

Downward Dog is the quintessential yoga pose. It's great for stretching the backs of the legs and strengthening the wrists, shoulders and glutes.

Folded Butterfly Pose
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Folded Butterfly Pose

Folded Butterfly pose stretches the lower back and groin, opens up the hips, releases tension in the neck and shoulders and quiets the mind.

Half Monkey Pose
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Half Monkey Pose

Half Monkey pose or Half Splits is an intermediate forward bend that stretches the ankles, calves, hamstrings and lower back.

Head-To-Knee Pose
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Head-To-Knee Pose

Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back and opens up the hips. A strap can be useful in this pose.

Knees-To-Chest
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Knees-To-Chest

Knees-To-Chest is essentially Child's pose on your back. It's great for releasing tension at the lower back and neutralising the spine.

Rabbit Pose
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Rabbit Pose

Rabbit pose is an advanced posture that deeply flexes your spine. Please take care in this pose, especially if you suffer from lower back pain.

Ragdoll
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Ragdoll

Ragdoll releases tension at the lower back and stretches the calves and hamstrings. You can bend your knees as much as you need to.

Revolved Downward Dog
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Revolved Downward Dog

Revolved Downward Dog is a twisting pose that stretches the calves and hamstrings, improves spinal mobility and strengthens the shoulders.