How to Do a Standing Forward Bend

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How to Do a Standing Forward Bend

Standing Forward Bend

The Standing Forward Bend stretches the entire backside of your body—and then makes you smarter. You heard us right: the pose increases the blood flow to your brain, supposedly stimulating intelligence.

Step 1: Stand on mat
Stand in the middle of your mat with your legs together and your weight centered on the balls of your feet.

Step 2: Stretch arms up
Inhale, and stretch both of your arms straight up overhead, alongside your ears.

Step 3: Bend forward & grab legs
Keeping your legs straight, exhale and bend forward at the waist, reaching down and grabbing hold of the back of your legs wherever feels the most comfortable.

Tip
As you gain flexibility in your legs, try different holds to get different stretches – looping your fingers around your big toes, sliding your fingers and palms under the front of your feet, or catching hold of your elbows behind your legs.

Step 4: Relax head & neck
Keep your head and neck relaxed, allowing gravity to do its work.

Step 5: Hold pose
Hold the pose, breathing smoothly and evenly for several breaths. As you get more comfortable with this pose, you’ll be able to stay in it for minutes at a time.

Step 6: Release pose
Release the pose by bringing your hands to your hips, lifting the straight torso to waist-level so it’s parallel to the floor, and then raising it up straight on an inhale.