Excel with Grace Sport-Specific Yoga
jeff@excelwithgrace.ca
(604) 783-6427
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wide legged forward fold


Benefits:
  • Increases hip mobility
  • Allows the neck and back to relax
  • ​Stretches both the hamstrings and the inner thighs

Cues:
  • Start in mountain pose
  • Bring your feet feet out wide
  • On an inhale reach your arms up and out overhead
  • On an exhale keep a small bend in the knees and fold foward at the hips leading with your chest, keeping a long spine and a strong core
  • Allow the neck to relax and the head to hang

Common Errors:
  • The knees are locked
  • When folding forward the movement comes through the back rather than the hips
  • There is tension held in the neck
Modifications:
  • To lessen the intensity of the pose you can:
    • ​Place your hands on a block
    • Increase the bend in the knees
  • To increase the intensity of the pose you can:
    • ​Start to reach the hands in between the legs back towards the heels

Cautions:
  • Knee pain
  • Back pain 
  • ​Hip pain
Alternative Poses:
  • Dragon Fly
  • Lying Groin Stretch

Anatomy


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jeff@excelwithgrace.ca
604-783-6427