Take 5 to Innergize

Standing Forward Bend

Standing Forward Bend


Stretches back, legs, buttocks, shoulders, neck and arms, strengthens legs, creates space in spine, increases blood flow to facial muscles and brain, reverses flow of gravity, increases energy and more.


  • Step 1: Stand with your feet hip distance apart, feet parallel to each other.  Stand away from your chair and desk. Contract your abdominal muscles, lift your chest up and relax your shoulders back and down.  Be tall and lifted.  Turn your palms to face forward, drawing your shoulders back a bit more.  Close your eyes.
  • Step 2: Exhale, and as you inhale, sweep your arms out to the sides and up overhead.  As you exhale, fall forward with a flat back, reaching your arms forward and then down, rounding at the last moment.  Come all the way down, then hold each elbow with each hand.  Let your head relax down.
  • Step 3: Bend your knees until your belly is grazing against your thighs.  Press your sitting bones up to the sky, and shift more weight into your toe mounds (just behind your big toes). Contract your abdominal muscles and pull them up underneath your rib cage.  Let your torso and arms be heavy as they pull you down, letting gravity take over.  Breathe.
  • Step 4: Stay here for 5-7 breaths, then release your arms to come out.  As you inhale, rag doll up to a standing position, arms and head heavy, breathing as you come up.  When you reach the top, roll your shoulders back and down, and stand tall in Mountain Pose for a few moments.