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Forward Fold

Categoria: Flexão à Frente Nível: Iniciante Nome Sânscrito: Uttanasana

Guia Passo a Passo

1
Stand in Mountain Pose, feet hip-width apart
2
Inhale and reach arms overhead
3
Exhale and fold forward from the hips
4
Let head hang heavy, release neck tension
5
Hold elbows or place hands on blocks
6
Shift weight slightly forward into balls of feet
7
Hold 30 seconds to 1 minute

Benefícios

Stretches hamstrings, calves and hips. Relieves stress and anxiety. Can lower blood pressure.

Dicas Profissionais

Micro-bend your knees to protect them and bring the floor closer. Focus on length in the spine rather than touching the floor.

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FAQ

Q: Should my hands touch the floor in Forward Fold?

It depends on your hamstring flexibility. Use blocks if the floor is not easily accessible. Over time the fold will deepen naturally. Never round your back aggressively to reach lower.

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

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