Pose of the Week - Wide Leg Forward Fold.

Wide Leg Forward Fold.

This is a symmetrical standing pose where both sides of the body are activated and stretched equally and lengthening all the muscles in the posterior chain (back of the body – hamstrings, glutes, calves etc.). As we fold forward, the lengthening of adductor magnus (groin) in particular is accentuated because we are both flexing and abducting (bring it towards the body) at the hip joint.

Try it out!

1.      Bring the feet wider than hip distance with the toes pointing forward.

2.      Weight is evenly dispersed between the front and back of the foot.

3.      Press into the knife edge of the foot and big toe for stability.

4.      As you inhale, extend arms overhead, hinge at the hips as you exhale and let the hands come to rest on the mat, elbows out wide.

5.      Head falls towards the mat feeling that stretch into the muscles in the back.

6.      With every exhale, let the body relax and feel the muscles lengthening and your head will naturally begin to drop closer to the ground.

Wide Legged Forward Bend Pose benefits the following muscles:

• Lower Back

• Core (Abs)

• Hamstrings

• Hips

• Pelvic

 Benefit:

• Stretches the back and inside of the legs.

• Opens the hips.

• Stretches the spine, shoulders and chest.

• Calms the mind.

• Eases tension in the upper back.

🔵Muscles contracting (blue): Quads, rectus abdominis (abs), biceps, trapezius

🔴Muscles stretching (red): Glutes, hamstrings, calves, erector spinae