Standing Forward Fold

The player stands with the feet hip-width apart. Keeping the knees slightly bent, the player hinges forward from the hips and reaches the hands toward the toes or the floor. The head and neck stay relaxed and the weight of the torso hangs down naturally with gravity. The aim is not to force the fingers to the toes but to feel a controlled stretch behind the legs.

Do not bounce or move suddenly in the position; hold the stretch steady and deepen it with the breath. When coming back up, keep the knees slightly bent and roll the spine up gradually from the bottom.