Forward bend

Type Positivism: Forward bending

Benefits: Extends and Prolongs the background muscles of the thights and hamstrings

Instructions:

1- From a position raising hands "Urdhva Hastasana", swan dive the arms out to the side while folding forward.

2- Be sure the fold come from the hips, deepening the hip creases, and not from the back.

3- Bring the fingertips in line with the toes and press the palms flat.

4- Use the quadriceps muscles of the thighs. The more you use your quads, the more the hamstrings "the muscles on the back of the thighs" will open up.

5- Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles.

6- Let your head overhung.

Beginners: If you can not straightening your legs, bend them until your hands reached on the ground.