Forward bend

Uttanasana - Forward Fold

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Hands to your shins, or the ground in front of you, or beside your feet.

Press your heels into the ground, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale fold a little more.

Broaden through the collarbones, gaze to your shins.

Padangusthasana - Big Toe Forward Fold

YOGARU_Padangusthasana.png

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Hold your big toe with your thumb and first two fingers. Press your thumb into the top of your big toe, and your big toe into your fingers, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward, gaze to your shins.

Padahasthasana - Hands Under Feet Forward Fold

ALIGNMENT

From Tadasana, exhale, fold forward from the hip joint, lengthen through your spine, pelvis tips forward.

Place your hands, palms facing up, under your feet, toes touching the wrist creases.

Press your feet down into your hands, and your hands up into your feet, lift your sit bones up.

Inhale, lengthen through your spine to the tip of your crown, exhale bend your elbows out to the sides and fold forward, gaze to your shins.

Ardha Baddha Padmottanasana - Half Bound Lotus Intense Stretch

YOGARU_Ardha Baddha Padmottasana.png

ALIGNMENT

From Tadasana, inhale bend your right knee, hold onto your right foot with your left hand and bring your shin up to your hips.

Exhale, reach your right arm behind you, hold onto the inside of your left arm, or reach to bind with your right foot.

Inhale, lengthen through your spine, exhale, fold forward from the hip joint, place your right hand on a brick or to the ground, gaze to your shin.

Ardha Uttanasana - Half Forward Fold

ALIGNMENT

From Uttanasana, inhale, lift up halfway, fingertips just below your knees or to the ground.

Lengthen through your spine to the tip of your crown, extend your sternum forward and up, back of the neck long.

Broaden through the collarbones, firm your shoulder blades onto your back, lift with the whole back.

Press into your heels to firm your legs, gaze down.