Wide-Legged Forward Bend
BREATH-BY-BREATH
1. Stand with your feet parallel and wide apart, about one legs’ length.
Rest your hands on your hips. Center your breath, filling up with healing
light on the inhales and letting the pelvis and legs settle on the exhales.
2. With the next few inhales, firm the legs by lifting and spreading the
toes, drawing muscle energy up the legs to the belly. Begin to press the
thighs back and sit bones apart with inner spiral until you feel a release in
the pelvic floor and lower back. Add outer spiral by scooping the tailbone,
firming the floor of the pelvis and toning the lower belly.
3. From the pelvis, begin to extend energy down through the legs to the
floor and bow forward onto fingertips.
4. With each inhale, hug the legs together, sweeping the sit bones back.
5. With every exhale, lengthen and scoop the tailbone down, extending
from pelvis to legs to earth.
6. Repeat for 5 breaths.
BENEFIT
This is a great all-in-one pose since
the head goes
below the heart,
calming the mind.
The feet are firmly
planted, giving you
groundedness.
