A wide-legged seated forward fold that targets the inner thighs, hamstrings, and spine, creating a peaceful, grounding sensation.
Stretches inner thighs and hamstrings, strengthens spine, releases tight groins, calms nervous system, improves hip and groin flexibility
Sit with legs open as wide as comfortable (90-180°). Flex feet. Inhale, lengthen spine. Exhale, fold forward from hips, walking hands between legs. Keep back flat as long as possible. Rest forehead on floor or bolster.
Don't force the legs wider than comfortable. Use a blanket under hips if pelvis tilts back. Walk hands forward slowly, breath by breath.
Hold 1-5 minutes
Groin injuries, hamstring tears, sciatica