Wide-Legged Forward Bend
A stretch for your back, hips and legs.
1. Step your feet wide apart, pressing firmly through the heels and balls of your feet while lifting the arches.
2. Inhale to lift your chest so the front torso is slightly longer than the back. Exhale and hinge forward from the hip joints, folding the body in half while keeping the spine elongated. Your sitting bones will be high up in the air and reaching for the ceiling.
3. Place the palms on the floor directly underneath you and pull your head and chest towards them. Aim to gradually nudge your feet wider apart while encouraging your head closer to the floor.
Inverting the upper body in this way allows the spine to hang off the pelvis upside down, essentially creating traction along its length. This eliminates the force of gravity, thereby assisting in decompressing the lower spine and relieving backache.
Stretch out your whole body with the be. Stretching Guide.