How to do Wide Leg Forward Fold

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Difficulty: Easy

Impact Level: Normal

Target Body Parts: lower back, glutes, hamstrings


From a standing position, pull your belly button to your spine for core activation. Step your feet out wide ensuring the whole of your foot is firmly on the ground. Put your hands on your hips and ensure core is still active. Bend your knees slightly and then forward fold from the hips taking your hands to the floor if you can reach. If you can’t easily reach the floor then bend your knees generously. Gradually progress to getting the crown of your head nearer to the floor. Hold for a few breaths. To come out, make sure your knees are slightly bent, activate your core and take your hands to your hips. Raise to upright with a straight spine.

A common mistake is to curve the spine when bending forward or coming back up. It is important for the health of the spine that the core is activated and the spine is kept as flat as possible during the movement.

How to make Wide Leg Forward Fold easier

Just fold forward part of the way.

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