Wide-Legged Forward Bend C strengthens and stretches your spine while
calming your mind — in short, it's a great way to relieve a mild
backache. Be sure to keep your hands pressing together, engaging your
arms for the entirety of the pose. This way, your shoulders won't have
the opportunity to creep up toward your ears, and you'll find the
biggest upper-body release possible.
- Stand with your feet three to four feet apart, flaring your heels slightly wider than your toes.
- Bring your arms behind your back, clasping your fingers, pressing
the heels of your palms together in a fist, and actively engaging your
shoulders.
- Fold forward, hinging at your hips, drawing the crown of your head
and your hands toward the floor as you keep your arms active. Relax your
toes, and try to shift the weight of your hips forward so they're in
line with your feet.
- Stay here for five deep breaths. Then press into your feet, engage your quads, and inhale as you stand up.
