Hi,
My name is Nina and today I will show you the forward fold position in yoga as part of my yoga foundation series.
So we will start in Tavasana,
Our mountain pose,
Which I've already shown in a different video.
And from here,
We are bringing the arms forward.
So we're taking up space,
Inhaling.
And with your exhale,
You want to fold down.
Feel free to bend your legs.
To relax the lower back and not put any tension here.
Let the body fall forward and truly relax the neck muscles.
Of course,
If your flexibility allows,
Feel free to go into this forward fold where the legs are lower.
Attention in this position often the weight goes too much backwards.
We want to avoid that.
You want to have the feeling that you're still on the front of the foot so you should be able to release the heels maybe away from the mat.
Whilst,
Of course,
The weight is still distributed on the entire foot.
You can then fold forward.
Breathing out.
With your inhale,
You come halfway up,
Finding length in the spine.
With your exhale,
You're folding down again.
Again,
As a reminder,
You can keep the legs bent all the time.
So half lift up would look like this.
Inhaling.
Length in the spine even though the legs can be bent.
Exhaling releasing down legs stay bent or Straighten legs.
And exhale.
In order to get safely out of this position,
You may want to either bend your legs a little bit and vertebrae by vertebrae,
Slowly,
Like a zipper.
I tend to say.
You're rolling up.
To stand.
That is.
Your forward fold in yoga.
Have fun practicing.
