Standing spreadlegged forward bend at the Wall

The standing wide-legged forward bend at the wall, which is a variation of prasarita pada uttanasana (described in Chapter 7), improves circulation in your head and stretches your spine and hamstrings.

Follow these easy steps:

1. Stand with your back 2 to 3 feet from a sturdy wall, separate your feet to a comfortably wide stance, and then lean your buttocks back against the wall.

2. As you exhale, bend forward from the hips and hang your arms and head down.

If your hands touch the floor, grasp your elbows with opposite-side hands and let your forearms hang. Keep your knees soft and relax your neck and head as illustrated in Figure 10-4.

Figure 10-4:

The standing spread-legged forward bend at the

Figure 10-4:

The standing spread-legged forward bend at the

3. Stay in Step 2 for 2 to 3 minutes; use any of the Yoga breathing techniques we cover in Chapter 5.

If you feel light-headed when doing this or any other inversion exercise, reduce the duration and increase the time gradually.

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