This is absolutely useful for everyone😍🙏🏻 even those who have good flexibility!
Deepen your Forward Fold (instructions below) 👇👇 Are you working on forward folding to decompress your spine, increase your compression (handstands, pressing, toe taps, etc) or improve your flexibility? There are three key elements that can help! Your nerves should glide well, your mind needs to be comfortable, and you need to be strong, all things I address!
For all these exercises, you can use blocks to make sure it is not so intense that you feel like you are at your 100%! Use the blocks at any height, and you can have your hands flat, or if you need more height (or are halfway between two heights), be on your finger tips. Warmup before staring!
1) Ragdoll - feet at least hips distance apart, knees bent, and hang out. You can swing from side to side or bounce. Gentle is key. 15-60 sec. .
2) Flat/fold - inhale, straighten the spine/arms while bending the knees. Exhale, straighten the legs and forward fold. With each inhale, see if you can bend your knees a little less. 5-20 rounds!
3) Runners lunge to low lunge - either with or without blocks/fingertips, start in a runners lunge and forward fold on the exhale. Think bellybutton to thigh! Inhale into a lunge, back flat. Move fluidly and with the breath 💨 5-15 each side. .
4) Point and Flex - time to work on some neural flossing! This video is sped up, so move slowly and with strength, fight for those end ranges. 20 times each side. .
5) Dandasana (Staff Pose) - feet flexed, legs straight and engaged. Options:
-Hands behind you to prop your chest and feel this stretch. You may even sit on a block or towel to help. -If you can sit up, hands come to shins.
-Hands to feet
We are thinking bellybutton to thigh, not chin to shin! 15-60 sec
6) Leg lifts - Hands tented and by the knees, don’t lean back as you bring your legs to your body. 10 reps + 10 sec hold on the final rep. Yes, it is normal to cramp here. Yes, this exercise will give you super powers. .
Let me know how this works out for you and save this for your next practice.