Wide-Legged Forward Bend
This is a variation of the Wide-Legged Seated Forward Bend, but since you’re standing for this one, you have a helpful partner — gravity.
You may also want to consult a qualified yoga instructor to ensure that you are correctly positioned the first few times you try this pose.
Step 1: Mountain Pose
Stand at the front of your mat with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.
Step 2: Straddle pose
Spread your legs two to three feet apart so that you are standing in a straddle pose with your hands on your hips.
Step 3: Bend over
On an exhale, bend at the waist and lower your head toward the floor. Remember to keep your neck relaxed.
For a deeper stretch, clasp your hands behind your back, press your palms together, and lift away from your back as you bend forward.
Step 4: Place hands on floor
Reach your hands to your feet and place your hands on the floor.
If you’re comfortable with your hands on the floor, you can deepen the stretch further by grasping your big toes and using your arms to pull toward the floor.
Step 5: Hold pose
Hold the pose for 3 to 5 comfortable breaths.
Step 6: Release pose
Release by returning your hands to your hips and — on an inhale — bending up from the waist, raising your torso.
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