Stand Spread-Leg Forward Fold
From a wide stance, hinge forward with a flat back until the torso is level with the floor, hands at the chest; a half fold in which the back holds its line while the hamstrings lengthen.
How to do it
Setup
Standing with the feet wide apart and parallel, hands together at the chest.
Steps
- Hinge from the hips, keeping the back long and flat.
- Stop when the torso is level with the floor, the neck in line with the spine.
- Hold and breathe, then rise with a flat back and step the feet together.
Common mistakes
Rounding to fold deeper: this variant stops level with the floor, back flat. Knees locked hard: straight but soft. Feet turning out: keep them parallel so the inner thighs stretch evenly.
Breathing
Slow and even through the hold.
