Wide-Legged Forward Fold

A standing fold from a wide stance with the hands on the floor, lengthening the hamstrings and the inner thighs while the spine hangs long.

How to do it

1. Stand with the feet wide apart and the outer edges parallel.
2. Place the hands on the hips, lift the chest and hinge forward from the hip joints.
3. Bring the hands to the floor under the shoulders and let the head hang.
4. Hold the fold for the prescribed time, shifting the weight slightly into the balls of the feet.
5. Bring the hands back to the hips and come up with a flat back.

Tips

• Micro-bend the knees so the fold comes from the hips rather than the lower back.
• Keep the feet parallel; turning them out takes the stretch out of the inner thighs.
• Rest the hands on blocks when the floor is out of reach.

Muscles

Primary: Adductors, Hamstrings

Secondary: Erector spinae, Calves (gastrocnemius)