Standing Forward Bend Twist
provides an intense stretch to the back of your legs and to your inner thighs, while twisting your spine. This pose is beneficial for toning your abdominal muscles, releasing tension in your upper body and improving your circulation.
As you perform Standing Forward Bend Twist
, focus on moving deeper into the twist with each exhalation. The position of your arms in this pose opens your chest to increase your capacity for deep breathing. If you find looking up at your raised hand strains your neck, you can look at the floor instead.
Before performing Standing Forward Bend Twist
, you should feel comfortable performing Standing Wide Angle Forward Bend
, which is a more basic variation of this pose. Practicing Standing Wide Angle Forward Bend
can help you develop the balance and flexibility you need to perform this pose.
Take caution performing Standing Forward Bend Twist
if you suffer from high blood pressure, lower back problems or headaches.
How do I know if the width of my stance is correct in this pose?
|Begin in Mountain Pose.|
|Step your right foot to the right 2 to 3 feet.
(Make sure your feet are parallel and your toes are pointing straight ahead.)
|Exhale as you bend forward from your hips, keeping your heels on the floor and your back flat.|
|Place your palms on the floor in front of you. Your arms should be straight and your elbows should not be locked.|
|Point the crown of your head toward the floor and tilt your sitting bones toward the ceiling to lengthen your spine.
(Make sure your head, neck and spine are in a straight line.)
|Press your left hand into the floor. |
|Inhale as you raise your right arm and point your fingers toward the ceiling.|
|Twist your torso to the right.|
|Turn your head and look up at your right hand.|
|Hold the pose for 15 to 30 seconds.|
|Repeat steps 6 to 10 for your other side.|
|To come out of the pose, release the twist and bring your feet together. Bend your knees and inhale as you slowly roll up to a standing position.|
As a general rule, you should stand with your feet 2 to 3 feet apart in this pose. However, you may need to adjust your stance if you are tall. Standing with your feet further than 3 feet apart may help you reach your palms to the floor.
What should I do if I cannot reach my palms to the floor?
If you cannot reach your palms down to the floor, you can rest each of your palms on a block or bend your knees slightly.
I find I get dizzy when I perform this pose. What should I do?
Make sure you breathe evenly as you perform the twist and come out of the pose very slowly. Avoid this pose if dizziness continues to be a problem.