Pose of the Week: Forward Fold

06-forward-fold-knees-bentFORWARD FOLD KNEES BENT (uttanasana prep)

SHAPE PREP
(from mountain)
Bend knees slightly—knees in line with toes.
Place torso against thighs.

SHAPE POSE
Place palms on floor outside feet, slightly wider than shoulders.
Straighten arms (which may require sliding hands behind feet).
Bring face to shins.
Round back evenly.

SAFETY POSE
Squeeze legs together.
Press hands down, forward; press feet down, back.
Press tailbone down, tone abdomen.

REFINEMENT POSE
Stretch spine.