1. Begin standing with feet wide apart, toes pointing forward
2. Place hands on hips, inhale to lift through the chest
3. Exhale to fold forward from the hips, keeping the spine long
4. Bring fingertips or palms to the floor, shoulder-width apart, directly beneath the shoulders
5. Relax the head and neck, letting the crown of the head release towards the floor
6. Engage thighs and press outer edges of feet firmly into the mat
7. Hold for 5–8 breaths, then inhale to lift halfway and rise back up with control

• Stretches hamstrings, calves, and lower back
• Lengthens the spine and releases tension in the neck and shoulders
• Strengthens legs and improves balance
• Calms the nervous system and encourages introspection

• Use yoga bricks under the hands if they don’t reach the floor comfortably
• Use a yoga chair to raise the floor, resting the hands or elbows on the seat to reduce the depth of the forward fold and provide additional support
• Keep a slight bend in the knees if the hamstrings feel tight
• Practise with the back against a wall for extra stability
• Avoid if you have unmedicated high blood pressure or experience dizziness when folding forward

Using a yoga chair in Wide-Legged Forward Bend provides additional support while allowing you to adjust the depth of the fold. The hands or forearms can rest on the padded seat to keep the upper body more lifted.

You can fold more deeply and rest the forearms and head on the chair for greater support and release. Both variations raise the floor, helping to maintain stability while gradually stretching the hamstrings, inner thighs, hips and back.

Placing the hands on yoga bricks in Wide-Legged Forward Bend raises the floor, providing additional support and making the forward fold more accessible. The extra height can help you maintain length through the spine while reducing the depth of the fold, allowing you to focus on gradually stretching the hamstrings, inner thighs and hips with greater stability and control.