Wide Legged Forward fold is often a favourite amongst our students, because it has so many benefits but also because progress is usually quite noticeable in this pose. While we say that it is an aim to get the top of the head to the ground, it is important to focus on the progress of getting there. Different elements help this to eventually happen — pulling on the feet, feeling the stretch through the back of the legs, lengthening the spine, bringing the weight into the toes rather than the heels — these are all things that will eventually bring you to that “OMG” moment when your head finally reaches the ground! In saying that, even if your head isn’t touching the ground, this pose is still so beneficial for your health, wellbeing and practice!
Suz:
“Because I am often at my computer, I can get bad neck and shoulder pains. This is one of my go-to poses for relieving this, so I can get on with my busy day. It’s also good for the complexion and the brain — so it keeps us looking fresh and feeling smart! 😉 “
Benefits:
- Lengthens the spine
- Relieves shoulder and neck pain
- Stretches the back of the legs
- Releases through the lower back
- Brings blood flow to the head, brain and face
- Helps to improve complexion
- Improves digestion
- Builds joint strength
- Stretches through the arms and shoulders
- Improves mental health and memory function
Common mistakes:
- Too much pressure in the heels, rather than the toes
- Not having a flat back while bending forward from wide-legged standing position.
Instructions:
- Standing at the top of the mat, turn to the side so that the length of the mat is to your right. Feet together.
- Inhale and bring the hands to prayer overhead, engage through the core.
- Exhale, take a wide step to the right with the right foot, and at the same time bring the arms out wide to shoulder height.
- Engage through the core and legs. On the next exhale, tip forward from the hips with a straight back. Continue to look forward and lead with the chest for as long as possible, before finally dropping the palms to the floor and relaxing through the neck, looking backwards between the legs.
- Place the right hand (palm, all fingers and thumb) under the right foot from the outside and do the same with the left hand and foot. On an exhale, pull on both feet and let the spine, neck and head lengthen and relax. With each practice, pull on the feet harder to bring the crown of the head closer to the mat (eventually resting on the ground between the feet).
- Hold for 10 slow breaths.
- Release the hands from underneath the feet and bring them out wide to shoulder height. With a flat back and a strong core, reverse out of the pose until the torso is upright. Step the right foot back to the left.
This pose is particularly good for runners and walkers as it really helps to stretch the back of the body and legs. Are you a runner or a walker living in SA? Join our PPHY team for the City2Bay this year and we’ll get you a discounted registration price! Just email: peakphysiquecontentdeveloper@gmail.com for details 🙂
Namaste!