Standing Forward Fold
Step 1 - Stand with feet hip-width apart, hands on hips
Step 2 - Hinge at the hips, keeping knees slightly bent as you fold forward
Step 3 - Let your arms hang naturally toward the floor
Step 4 - Gently sway side to side to release tension
Recommended Sets & Time:
Beginner: 2 sets of 20-30 seconds, 15 seconds rest
Intermediate: 2-3 sets of 30-40 seconds, 10 seconds rest
Advanced: 3 sets of 40-50 seconds, 10 seconds rest
What to Focus On:
Hip hinge movement - Fold from your hips, not by rounding your back
Hamstring release - You should feel a gentle stretch down the back of your legs
Spinal decompression - Let gravity help lengthen your spine as you hang
Relaxed breathing - Don't hold your breath, breathe naturally throughout
Modifications:
Easier: Keep a deeper bend in your knees or rest your hands on your thighs
Harder: Straighten your legs more or reach for your toes
