November 3, 2015 by
Photography by Bill Sitzmann

The Wide Angle Seated Forward Bend stretches the hamstrings and inner thighs, tones and strengthens the spine, opens the hips, and stimulates the abdominal muscles, all while relaxing the mind.

  1. Sit upright and separate the legs, creating a “v” shape.
  2. Rotate the legs back so that the knees face towards the sky, and flex your toes to protect the knee caps.
  3. Ground the sit bones to the earth, and lengthen the spine by reaching the crown of the head towards the sky.
  4. Roll the shoulders down the back, and away from the ears. Open through the chest to unround the spine.
  5. Actively press the thigh bones into the ground.
  6. Inhale deeply, and as you exhale, bend forward at the hip joints.
  7. Place hands on the ground in front of you, and reach forward (for a more advanced pose, grab each of the big toes with the peace sign fingers and thumb).
  8. Breathe deeply for 10-20 breaths.
  9. Inhale to come up, and repeat.

WideAngleForwardBend

More from Omaha Magazine

  • TrianglePose1Triangle Pose The Triangle pose stretches and strengthens the thighs and ankles, stretches the […]
  • Half-Monkey PoseHalf-Monkey Pose Half Monkey pose stretches and strengthens the hamstrings, hips, lower back, and calves. […]
  • 5mw5-Minute Workout: Warrior II Pose The Warrior II Pose (or Virabhadrasana II, if you’re already an advanced yogi) has […]
  • YogaHalf Camel This article appears in the Sept. 2015 issue of Her Family. The Half Camel stretches […]
  • SidePlankSide Plank This article originally published in June 2015 Her Family. The side plank strengthens […]