(Intense standing forward bend)
This primary standing pose offers many benefits:
- lengthens the hamstrings
- stretches the back side of the body
- tones the abdominal organs
- allows the body and mind to rest
Instructions:
- Stand in tadasana (mountain pose) with feet hip distance apart and hands on your hips
- Inhale and lift your sternum
- Exhale and bend forward at the hip joint to bring hands toward the floor; if hands don’t reach, place blocks under your hands or rest your hands on your shins
- Inhale and lift the torso into the “half way up” position (spine should be parallel to the floor)
- Press your thighs back firmly
- Draw your low belly in and up and lengthen through your sternum
- Exhale and release into the full forward bend, maintaining the length of the front torso
- Shift more weight into the ball mounts of the feet so the legs are vertical and the sit bones lift
- Surrender the crown of your head toward the floor.
- Stay for 5 breaths
- To exit: inhale and lift the spine halfway up; exhale and place your hands on your hips, plug your weight into your heels; inhale and lift the torso back to tadasana (mountain pose)