This relaxing version of the standing forward fold releases spinal tension and takes the head down below the heart into a gentle, soothing inversion. In this pose we may also stretch the legs and release tension from the shoulders.
Let’s Try It
1. Stand facing the long side of your mat with your legs wide apart.
2. Bend your knees, bring your hands to your hips and on an exhalation bend forward from your hip creases with a straight back.
3. Bring your hands to the floor, your thighs or onto some blocks while you keep your back straight.
4. If you are unable to lower your hands to the floor or blocks take your weight into your hands on your thighs. Alternatively you might be able to reach your forearms to your thighs.
5. Now allow the back to fully relax.
6. If you can maintain a relaxed back, you can straighten your legs a little more.
7. For a stronger version straighten your spine and clasp your hands behind you, straighten your arms and reach them to the ceiling.
8. Let every exhalation be long and soft, letting it ease you deeper into the release and stay for at least 10 breaths.
By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training