How to Forward Fold Sequence

Wide Legged Forward Fold 3b

Flexibility is a very important part of our physical fitness. It’s very crucial for being able to perform
everyday tasks easily and steadily. Flexibility is actually the stretch of your muscles and ligaments that
allows you have more control over your body. A good flexibility can also make many hard works very
easy for you. In fact, you’re less prone to any type of physical injuries. That’s why flexibility is necessary
for ourselves.
However, in this modern era, we suffer quite a lot for the lack of flexibility. We’re so busy with works
that we hardly have time to even look at us. Many of us are suffering various types of physical and
mental disorders. If we spent a few moments doing physical workouts, we would have been in a lot
better shape.
Yoga comes really handy in such lifestyle. It’s easy to perform, effective and very powerful. Flexibility is
one of the specialties of yoga. Here are some yoga poses for increasing your flexibility.
1. Forward Fold

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 Stand straight on the mat. Keep your feet hip-wide apart from each other. Straighten your spine,
back, and head. Relax your hands on both sides.
 Bend your body forward from your lower back. Keep your back and head straight. Make an “L”
shape. Hold your knees with your hands. Your hands should be straight.
 Now, gently move your hand towards your knees. Continue bending your body towards your
knees. You may hold your ankle for a better force.
 Stretch your spine, tailbone and hip bones. Keep your legs straight.
Now, wait into the pose for 1-2 minutes. Then, release your ankle and stand straight. You can do the
same for 2-3 times.
This pose will stretch your hamstring muscles, spine and abdomen. If you’re suffering from a back pain,
this pose can help you relieve your pain.

2. Seated Forward Fold

Seated Forward Fold 4a organicisbeautiful Seated Forward Fold 4b organicisbeautiful

 Sit on the ground with your legs spread in front of you. Keep your back and head straight. Your
heels must be touching the ground. Your hands should be relaxing on both sides of your body.
 Now, slowly bend your body towards your knee. Imagine that your torso is going to rest on your
thigh. Stretch your spine and your tailbone. Keep your feet perpendicular on the ground.
 Use your hand to grip on your shins or feet. If you’re not flexible enough or a novice in yoga, you
can also use a piece of cloth, yoga strap or towel to have a good grip.
 Now, pull your body downwards further, stretching your spine as much as you can. Feel the pull
in your hamstrings.
Hold this pose as long as your flexibility allows. Then, release your legs and return your body back to
starting stage. You can continue the steps for a few times.
It’s one of the easiest poses for harnessing flexibility. This pose stretches your spine, back muscles, and
hamstrings. You’ll enjoy better digestion and appetite. This is also good in reducing your anxiety, fatigue,
and stress. Practicing this pose regularly will improve your flexibility significantly.

3. Wide Legged Forward Fold

Wide Legged Forward Fold 3bWide Legged Forward Fold 3b

 Start this pose with a 5-star shape – put your feed wide apart (2-3 feet wide), your back straight,
and your hands wide on both sides. Depending on your height, your feet should be kept nearer
or wider. Keep your feet parallel to each other.
 As you exhale, bring your body downwards the ground. Put your palms on the ground. Your
shoulders should be straight above your palms. Keep your body in the middle of your feet.
 Pull your body downwards and try to touch your forehead on the ground. Stretch your spine,
tailbone, and hamstrings. Your elbows should be pointing backward, relative to your position.
 Now, bring your hand on both sides of your ankles. Get a good grip with your palms. Now, force
your body downwards further.
Hold the pose for 30-60 seconds.

Then, release your hands, pull your body upwards and return to the 5-star pose.
This pose is advanced stretching, so be careful not to injure yourself. Push as far as your body allows. If
you get accustomed to the pose, it’ll greatly increase your flexibility. This puts force on your spine,
hamstrings and your shoulders. Your back muscles are also stretched.

With all these poses, you can enjoy a better physical condition along with the refreshed mind. All these
poses will also get you rid of all the anxieties, stresses and monotony. Above all, your life will surely
become a lot more enjoyable with a better physical condition.

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