Wide Legged Forward Fold - Pose Guide Technique Walkthrough

Transcript

hey guys it's Dean welcome to manful yoga in this quick video I'm walking you through a short but in depth tutorial instruction for the wide legged forward fold posture found in yoga let's get straight into it you're gonna start with your feet in a wide legged stance depending on your mobility your feet will be four to six feet apart so if you're really really mobile in your legs your feet might come further apart and if you're not as mobile you're gonna bring your feet closer together engage the arches of your feet so you're going to lift the arches of your feet and push into the outer edges of your feet and kind of externally rotate your ankles so that you're pushing your feet to the mat and turning them slightly out engage your quadriceps and squeeze your inner thighs toward one another so your legs are really active inner thighs are active and your quadriceps are active hinge at your hips so keep your legs exactly the same hinge at your hips keep your back flat and start to come into a forward fold here keep your chest nice and long so from your pubic bone to your sternum you want to keep length if you can bring your fingertips to the ground if not you can always use a block to help you out with that again we want to keep the back flat squeeze your hip flexors in your court or one another so you're squeezing your abs and your hip flexors the tops of your hips toward one another as you forward fold as deep as you can while keeping your back flat you're welcome to bend your knees if you feel like your back is rounding holding the posture you want to inhale to pull forward and exhale to squeeze deeper into this posture make sure that you're thinking of this as a strength post we're working on the strength in the front of our body to stretch the back of your body to add a chest stretch to this you can interlace your fingers behind your back pressing your palms together pulling your shoulder blades toward one another getting your chest nice and open and then lifting your arms away from your back you're going to hold this post for a minimum of 30 seconds and up to 90 seconds for more information on this pose make sure to head to the link in the description below you'll get benefits a full pose technique walkthrough common errors to avoid modifications if you can't quite do it and get some fa Q's answers all the information I just gave you was taken directly from my book yoga fitness for men it was a number one new release in three categories on Amazon featured in Muscle & Fitness Magazine and also in men's health on-line it's available all over the world in stores and online make sure to check that out and also look at the rest of this page we've got a full pose walkthrough benefits modifications if you can't quite do the posture yet common airs to avoid and also some answers to common frequently asked questions and if you're not already on my members area or using one of my programs make sure to check out the rest of the training resources on this website there's tons of stuff here to help you learn yoga and also see and experience the benefits of yoga help you get stronger improve your mobility and much much more and I hope you enjoyed this video I hope you use this pose guide and it's useful for you and I'll see you on the next video