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STANDING FORWARD FOLD Pose is an important component of the Sun Salutations. This pose is used to train the body for deeper forward bends.
How to Do
Begin by Standing with your feet together. Bend your knees somewhat and bend your torso, not the lower back, over your legs, shift from your hips. Put your hands on the floor in front of you or next to your feet.
Breathe in and expand your chest to elongate your spine. Keep your focus fixed forward.
Breathe out and press both legs straight. Raise your kneecaps and twist your upper and inner thighs back. Without hyperextending, maintain your legs straight.
Extend your torso down without rounding your back, on an exhalation. Stay long through your neck, lengthening the top of your head toward the ground. Pull your shoulders down your back.
Benefits
The Standing Forward Fold pose extends your spinal column and stretches the back muscles as well as the backs of your legs.
Tip
Bend your knees to increase the stretch in the backs of your legs. Take care not to straighten the knees by locking them back; as an alternative, allow them to straighten as the two ends of each leg move farther spaced out.
