Instructions:
- Stand in Tadasana and spread the feet hip width apart
- Pelvis should be neutral and heels should be firmly grounded
- Inhale and lift the trunk up
- Exhale and fold forward, and grab a hold of the big toes
- Index and middle finger should grab the big toe
- Try to pull the big toe up slightly and press the big toe down on the fingers simultaneously
- Inhale and lengthen the trunk by lifting the sternum forward
- Side ribs should move forward and sides of the trunks should move toward the arm pits
- Move the shoulders away from each other and keep elbows active by not dropping them
- Move the buttock skin toward the head and lift the back of the thighs up
- In the classical posture, the whole trunk should firmly stay with the thighs
- Exhale and come up with an inhalation
Variations :
- Use a block under the toes to accentuate the calf stretch
- Keep the feet together for intermediate and advanced variations (don’t let the groins collapse)
- Use blocks under the hands to prevent a drop in the trunk due to shortened hamstrings
- Use the wall to practice half forward bend for beginners
- Intermediate and advanced practitioners can also practice half forward bend as a rejuvenating posture
Benefits:
- Tones the liver and kidneys
- Reduces the heartbeat and activates the parasympathetic nervous system
- Rejuvenates the brain cells and induces a sense of quietness in the mind
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