photo: Kyer Wiltshire

Standing forward bend "Intense Stretching" extends and lengthens the back body from the crown of the head to the soles of the feet. It opens the hamstrings and low back deeply.

ACTIONS & CUES

• Stand in Samasthiti and ground through the feet.
• Exhale and fold forward, bending at the hip.
• Extend your heart and sternum forward, lengthening the front body as you fold towards your knees.
• With you knees straight, bring your palm or fingertips to the floor. If you cannot reach the floor, grab opposite elbows and release your arms towards the floor.
• Rotate your thighs inward and reach your sit-bones towards the ceiling.
• Slide your shoulder blades down your back and away from your ears.
• On each inhale, extend the torso and lengthen. On each exhale, fold deeper into your legs releasing the lower back and thighs.
• Hang the head freely freely without effort or tension in your neck and shoulders.

VARIATIONS

• Stand with feet hip distance apart for more balance or stability
• Squeeze block between thighs
• Standing on a folding chair flippeed upsidedown
• Rest the head on a block with or without blocks under the hands
• Wrap the arms around your calves drawing your torso closer to the legs
• Bend your knees to relax and release the lower back
• Wrap your index and middle finger around your big toe and pull yourself forward reaching your elbows out to the sides