Standing Forward Bend
1. Line up the feet sit-bone-width apart and parallel to each other. Place a
block or two under your hands and bend your knees 6 inches, letting some
weight fall onto the blocks. Stay grounded in your feet. Take some breaths.
2. With your inhales, lift and spread all 10 toes and firm the legs with muscle
energy, keeping the knees bent and tracked over the third toe.
3. Firm the big toe down into the mat and draw up the inseams of the legs
beginning inner spiral. Move the tops of the thighs and sit bones back until
you feel an opening in the lower back and a softening of the belly.
4. Add outer spiral: Scoop the tailbone gently to tone the pelvic floor and
lower belly. Try to straighten your legs, keeping the tops of the thighs back.
5. Take 3 to 5 breaths.
This pose improves
by putting slight
pressure on the
belly, giving more
space to release