Yoga Level 1: Seated Forward Bend

Sit with your legs together, extended straight in front of you.

Your knees can be slightly bent.

Flex your feet with the little toes pulling back as much as the big toes

Draw your abdominal muscles in and up.

Send your tailbone down to the earth and the top of your head to the sky.

Keep your legs engaged throughout the exercise.

Inhale: Bring your arms overhead, parallel, with shoulders down.

Exhale: Fold at the hips and bend forward as far as you can.

Try to grasp your big toes or wrap your hands around the outside of your feet.

Inhale: Use the in-breath to lengthen your spine even more.

Exhale: Extend your trunk further over your legs.

Hold for 3 to 5 breaths.


Instructions written by Marguerite Ogle.