Take 5 to Innergize

Standing Forward Fold with Arm Extension

Standing Forward Fold

Benefits

Stretches entire back and neck, creates space in spine, opens chest, stretches and lengthens hamstrings, increases blood flow to facial muscles and brain, reverses flow of gravity and aging process, reduces stress, rejuvenates body, increases energy and more.

Instructions

  • 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: Interlock your hands together behind your back, making sure your palms are facing in, NOT out.  Slide your shoulders down your back, and squeeze your shoulder blades together, opening your chest.
  • Step 3: As you inhale, get taller, and as you exhale, fold forward, draping your torso over your legs.  Press your arms up toward the ceiling, and continue to squeeze your shoulders together.  If it’s difficult to breathe, lower your arms a little at a time, until you can breathe deeply and with ease.  Stay here and breathe for 30-60 seconds. Bend your knees if you need to.
  • Step 4: To come out, take one last inhale as you raise your arms and hands up, then exhale and lower your arms to your back, letting your hands separate.  Bring your arms down over your body in front and hang forward for a few moments.  Then, place your hands on your knees, and as you inhale, rag doll yourself up to a standing position, letting your head be completely heavy. When you reach the top, roll your shoulders up, back and down, lift your head back to its’ normal position, then stand quietly in Mountain Pose for a few moments with your eyes closed.  Open your eyes and return to work.  Shake our your arms if necessary.