Day 4: Seated forward fold
Today's pose offers a supported option if you are very tight or just want a little extra relaxation. If you don't have a bolster you can roll up a thick beach towel or blanket or use a firm or folded bed pillow. Feel free to get creative here! Just about anything will do!
Sit on your mat, legs extended in front of you. Beginners should bend their knees throughout the pose, eventually straightening the legs as flexibility increases. Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine. Exhaling, bend forward from the hips. Encourage yourtorso to rest on the thighs,instead of bringing your nose to you knees. Hold onto your shins, ankles, or feet — wherever your flexibility allows.
You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands.
Keep the front of your torso long; try not round your back. Let your belly touch your legs first, and then your chest. Your head and nose should touch your legs last, if that is in your practice. Do not force the pose!
With each inhale, lengthen the torso. With each exhalation, fold a bit deeper.
Hold for up to one minute.
Relief from stress, improved digestion, reduced anxiety and fatigue, improved sleep and relief from insomnia
Hi! I'm Erica, a fitness and healthy food loving wife and mother of three here to inspire you on your wellness journey!