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Yoga Exercise - Stand Spread Leg Forward Fold

Practicing the Stand Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. It is also good for toning the abdominal organs and calming the brain. Doing this pose can relieve mild headaches.

STEP 1: Start with the Mountain Pose (Tadasana).

STEP 2: Jump so that your feet are around four feet apart. Slightly turn your heels outward while you look forward.

STEP 3: Bring your hands together in the prayer position against the chest bone.
STEP 4: Bend your upper body from the hip until halfway parallel to the floor. Without causing tension in the chin, stretch out your neck, which causes the back to be lengthened. The chest bone is moved slightly in the direction of the belly. The breathing goes through the belly or towards the chest bone, against which the hands have been placed. Look straight downwards at a spot on the floor.

Build up the exercise quietly and remain focused on a correct position of the back and the chest.

People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.


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