Standing Forward Bend: A GREAT Morning Stretch

A Standing Forward Bend- A GREAT morning stretch- gets the blood moving and shifts your perspective- perfect for those of us who wake up groggy and discombobulated some mornings…. ok, who are we kidding… most mornings…. This pose predominantly stretches the hamstrings but you can vary it by adding stretches for the wrists, upper back bends and twists for a full exploration of the basic shape.

Benefits of Standing Forward Bend

• • Stretches the hamstrings, a major muscle group used everyday in walking and running
  • Calms the mind and relieves stress
  • Reduces fatigue and anxiety
  • Stimulates the liver and kidneys
  • Therapeutic for asthma, high blood pressure and sinusitis
  • The reverse in blood flow helps elevate mood
  • Energizes and motivates for better productivity

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How To Do It- Basic Standing Forward Bend & 3 Variations

Basic Standing Forward Bend:

1. From Mountain Pose- place your hands on your hips
2. Take a breath in As you exhale- bend forward from the hips
3. When you feel the hamstrings tighten- feel free to bend your knees in order to keep your torso lengthening forward until the top of your head is pointing toward the floor
4. Once there- remove your hands from your hips and let your arms dangle toward the floor
5. Begin straightening your legs as much as you can- a little bend in the knees is ok- but keep trying!
6. Engage your abdominal muscle and press down through your heels and lift up through the hips
7. Keep breathing and relax the back of your neck relax as much as possible
8. If your hands touch the floor: place your palms down by your feet, if they don’t- feel free to clasp opposite elbows
9. Hang out in the posture for 5-10 breaths or for as long as your comfort level allows- enjoying this time for yourself
10. Stand up slowly and carefully- you may be dizzy!
11. Repeat as desired (recommended 2-3 times per side for maximum enjoyment of this great morning stretch)

Variation One: Standing on Your Hands 

1. Follow Steps 1-4 under “Basic Standing Forward Bend” above
2. Turn the backs of your hands toward the floor and slide them under your feet from the toe end toward the heels
3. You’ll be standing on the palms of your hands, with your toes approaching or touching your wrists
4. Bend your elbows out to either side to pull your torso gently closer to your straight legs
5. Follow steps 9 & 10 under “Basic Standing Forward Bend”

Variation Two: Back Bend 

1. Follow Steps 1-4 under “Basic Standing Forward Bend” above
2. Wrap your “peace fingers” and thumb around the big toes
3. Lift the torso up away from the floor and from your legs
4. Look up- creating extension rather than flexion in the spine
5. Continue to press into your heels and you lift through the hips
6. Follow steps 9 & 10 under “Basic Standing Forward Bend”

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Variation 3: Twist!

1. Follow Steps 1-4 under “Basic Standing Forward Bend” above
2. Place your right hand palm on the floor- bending your right knee as much as you need to in order to do so
3. Lift your left arm out to the side
4. Twisting- lift your arm up toward the ceiling and look up towards the tips of your fingers
5. Follow steps 9 – 10 under “Basic Standing Forward Bend”
6. Switch sides & repeat as desired (recommended 2-3 times per side for maximum enjoyment of this great morning stretch)

Other Inversions & Great Morning Stretches

While Standing Forward Bend is one of the most basic inversion poses, there are many others which provide similar benefits and work slightly different parts of the body and mind. What are some of your favorites? Let us know in the comments below and you’ll be entered to win a free 5- pack of Yoga Classes at our MBS Fitness Southtown location!

 

 

About the Author: Lesley Nicole Ramsey gets up before her chickens at least three days a week to teach 6am Yoga at the MBS Fitness Yoga Studio in Southtown. Getting up early gives her more time to grow vegetables, work on a memoir, and these days, watch lots and lots of Game of Thrones.

Practice this pose with Lesley Ramsey at her 6 am Rise Strong class or at Noon on Saturdays! Sign up today!