Download Free

Forward Bend or Extension

Stretches the legs and spine, rests the heart and neck, relaxes mind and body
Begin standing straight in Mountain pose or Tadasana. Inhale and raise the arms overhead. Exhale, bend at the hips, bring the arms forward and down until you touch the floor. It's okay to bend your knees, especially if you're feeling stiff. Either grasp your ankles or just leave your hands on the floor and breathe several times. Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths. To come out of the pose, curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.