Name: Playbook - Carissa Wong - Forward fold practice
Uploaded: 2023-07-18T03:32:15.365Z
Duration: 30 min
Description: Forward fold practice

Feet together or hip width apart
Hinge from hips and fold forward
Relax upper body
Hold opposite elbows
Bounce upper body up and down and side to side

Standing forward fold rocks

Feet further than mat width
Reach chest to toes to lengthen spine
Bend knees of hamstrings are tight
Focus on lengthening back 
Place one hand in the middle of the floor slightly in front of you
Raise other hand up
Use arms to turn shoulders and revolve chest more 
Keep hips squared by engaging legs and core
Change sides

Standing wide-leg forward fold twists

Feet further than mat width
Reach chest to toes to lengthen spine
Bend knees of hamstrings are tight
Focus on lengthening back 
Place one hand in the middle of the floor slightly in front of you
Raise other hand up
Use arms to turn shoulders and revolve chest more 
Keep hips squared by engaging legs and core

Standing wide-leg forward fold twist

Feet further than mat width apart
Reach chest to toes to lengthen spine
Bend knees of hamstrings are tight
Focus on lengthening back 
Let hands hang down, rest on floor, or pull ankles to deepen stretch

Standing wide-leg forward fold

Feet together or slightly apart 
Reach chest to toes to lengthen spine
Bend knees of hamstrings are tight
Focus on lengthening back 
Let hands hang down, rest on floor, or pull ankles to deepen stretch

Standing forward fold

Start on your hands and knees
Hands and shoulders aligned
Knees and hips aligned
Roll shoulders back, push hips back, push chest forward, squeeze shoulder blades together, and look up (inhale)
Hunch your back, tuck your chin to chest, and tuck tailbone in (exhale)

Cat cow

One of my fav back stretches
Start in a low wide squat
Feet further than hip width
Squat down as low as you can
Use elbows to push knees apart
Then reach hands forward while keeping hips low 
Option to reach hands forward or reach elbows to the floor

Low wide yogi squat forward fold

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor

Seated cross-legged forward fold

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor
Walk both hands to one side
Extend equally from both sides of the waist 
Repeat on other side

Seated cross-legged side forward fold

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward

Seated shoulder squeeze

Raise hands up
Lengthen body by reaching top of head towards ceiling
Open back knee slightly out
Turn chest towards extended front leg
Reach chest towards toes
Bend front knee slightly if hyperextended knees or tight hamstrings 
Repeat on other side

Seated single-leg side forward fold

Raise hands up
Lengthen body by reaching top of head towards ceiling
Reach chest towards toes
Bend knees slightly if hyperextended knees or tight hamstrings

Forward fold practice

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