Yoga Yoga Poses Yoga Asanas Spread Leg Forward Fold

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1. Start with sitting on the floor with your legs extended in front of you in the Dandasana or the staff pose.
2. Slowly start to separate your legs as wide as you can. The aim is to make your legs perpendicular to your hips. Slowly tilt your sitting bones outward while pushing your pelvis behind. Slowly push your legs to form a wider angle if you are not able to stretch it to the fullest.
3. Keep your heel dug in and toes straight to stretch legs even more. With toes and knees stretching upward, slowly bring your upper body down towards the middle. The spine should be curved but not bent.
4. Tilt forward slowly so as to not shock your body. The aim is to touch your forehead to the floor between your stretched legs. Move your pelvic bones and sitting bones accordingly as you move forward.
5. You should also try to touch your hands to your toes. If your arms cannot reach your toes, wrap a strap around them and try and touch that strap.
6. As you bend further, your spine stretches more. When you are bent completely, stay in that position for about a minute. You can increase it to five minutes gradually. Inhale as you slowly rise up and come to the starting position.
   
   

Precautions :

• You might not be flexible right from the first time you do this pose. You need to gradually increase your stretching capacity and not overdo it the first time you do this pose.
• If you suffer from any form of lower back injuries, you should use a support or a prop before starting the pose.

Beginner’s Tip :

One beginner’s tip for spread leg forward fold is bending your knees slightly. It is a difficult pose and can create more problems if you try and stretch your body too much. Along with bending your knees, you can also support your knees and your lower back. The important thing to remember is that knees, whether straight or bent, should always face the ceiling.

Benefit To Body Part :

• It stimulates the abdominal organs and stretches the inside and backs of the legs.
• The pose also helps make the groin and the spine flexible.
• Like most yoga poses, it also help balance out various bodily systems and improves concentration.

Therapeutic Applications :

• Its therapeutic applications include sciatica, arthritis and even kidney anomalies.

Variations :

• There are variations for spread leg forward fold too that can be by twisting the torso around. This is done by holding the outer thigh of the opposite leg. You have to slowly clasp the leg all the way to the ankle.
• Bolsters and other support can also be used as a prop while doing this pose. A thick blanket can also support your leg or lower back while you twist your torso around.

Preparatory Poses :

• Bound Angle Pose (Baddha Konasana)
• Reclining Bound Angle Pose (Supta Baddha Konasnana)
• Staff Pose(Dandasana)
• Reclining Big Toe Pose (Supta Padangusthasana)

Follow Up Poses :

• Crane Pose (Bakasana)
• Cow Face Pose (Gomukhasana)
• Lotus Pose (Padmasana)
• Bound Angle Pose (Baddha Konasana)
• Garland Pose (Malasana)
• Easy Pose (Sukhasana)
• Reclining Big Toe Pose (Supta Padangusthasana)

Spread Leg Forward Fold

• Sun Salutation
• Headstand
• Inverted Triangle Pose
• Hand to Foot Pose
• Lion Pose
• Head to One Knee Pose
• Head to Knees Pose
• Camel Pose
• Sage Marichi Twist Pose
• Half Lord of the Fish Pose
• Inverted Leg Stretch Pose
• Shoulder Stand
• Plough Pose
• Inclined Plane
• Boat Pose
• Fish Pose
• Wheel Pose
• Bridge Pose
• Downward Facing Dog Pose
• Cobra Pose
• Bow Pose
• Locust Pose
• Eagle Pose
• Peacock Pose
• Crow Pose
• Corpse Pose
• Yoga Balance Asanas
• Yoga Asanas For Spine
• Yoga Asanas in Chair
• Basic Yoga Asanas For Stomach
• Yoga Asanas For The Neck
• Yoga Asanas For Depressed
• Yoga Asanas For Beginners
• Sequencing Yoga Asanas
• One Legged King Pigeon Pose - Eka Pada Rajakapotasana
• Reclining Bound Angle Pose - Supta Baddha Konasana
• Eight Angle Pose - Astavakrasana
• Hand Clenching
• Side Crane Pose - Parsva Bakasana
• Ankle Rotation
• Circle pose - Mandalasana
• Dolphin Plank Pose
• Half Frog Pose - Ardha Bhekasana
• Four-Limbed Staff Pose - Chaturanga Dandasana
• Extended Puppy Pose - Uttana Shishosana
• Supported Headstand - Salamba Sirsasana
• Pendant Pose - Lolasana
• Shoulder-Pressing Pose - Bhujapidasana
• Ankle Bending
• Wrist Bending
• Standing Half Forward Bend
• Side-Reclining Leg Lift
• Standing Yoga Seal
• Shiva Twist
• Upward Salute
• Intense Side Stretch Pose
• Wild Thing
• Great Hand Posture
• Upward Bow
• Warrior Seal
• Legs-Up-the-Wall Pose
• King Pigeon Pose
• Arm Pressing Posture
• Upward-Facing Dog
• Crocodile Pose
• Feathered Peacock Pose
• Reclining Angle Pose
• Reclining Hero Pose
• Half Headstand Pose