Standing forward bend has a deep attraction, blending with gravity in stillness. In fact, when standing forward, I prefer to bring movements into my posture and explore releasing more tension. today recommends 6 variants of standing forward flexion:
variant 1
Grasping the opposite arms can provide slightly stronger stretching along the length of the posterior chain, including your hamstring , lats dorsi and erection spinal .
Start by standing forward bent, grab the right elbow with your left hand and grab the left elbow with your right hand. Relax your neck and start gently swinging your elbows and upper body left and right, which can bend your knees to release the tense hamstrings.
variant 2
This variant may look a little strange, but the action helps relax the upper back and can also relieve cervical discomfort.
starts with variant 1 and starts to jump up and down slightly as you sway left and right. Keep your knees soft and transfer the center of gravity to your heels. While inhale, lift slightly from your abdomen and lower back until your elbows are about 5 cm. Exhale, relax your back, and your elbows once again descend to the deepest part of the fold. Make sure the upper body is relaxed, including the head and neck.
variant 3
It not only stimulates the thoracic spine, but also transmits movement to the lateral hips and lower back. You can put an yoga brick on the floor under your fingertips.
Enter the standing and bend forward, and start bent your right knee, while placing the tip of your right finger or hand on the ground or on the yoga brick under your right shoulder. Lift your left arm upwards while stretching your left leg straight and pull your left hip toward the back of the mat. To emphasize twisting, try to stack your left shoulder above your right shoulder and try not to press on the right side of your body. How to repeat on the other side by lifting and elongating through oblique muscles.
variant 4
This exercise can mobilize the spine and stretch the muscles of the entire back, including the hamstrings and spinal extensors. This position allows the spine to stretch and bend.
Start with folding forward, fingers crossing behind the head. Put your elbows together and your arms around your head. Bend your knees. Transfer the weight to the heel and roll up along the spine. Keep your back straight and slowly stack your vertebrae one by one. When you stand up, your spine is stacked and straightened, your elbows open to one side and your chest lifts (extends) towards the ceiling. Slowly reverse the movement and then return to fold forward.
variant 5
This variant activates and strengthens the hamstring tendon.
stand, your feet apart and hip-width, parallel to each other. Put your hands behind your head. Bend your knees, lower your hips, squat completely, keeping your center of gravity on your heels. Then, in a smooth movement, lean forward, fold the upper body forward, while lifting ischium straightening your legs. Push your heels to the ground, exercise your abs, lift your torso, and let your chest guide you to stand straight on your spine.
variant 6
This change brings extra opening to the chest and relaxes the hamstrings.
Stand forward bend begins. Put your fingers crossed behind your back. Bend your knees with your abdomen close to or on your thighs. As your hands reach to the ground, squeeze scapula together. From here, bend your right knee and move your right shoulder toward it while straightening your left leg and lifting your left shoulder. Alternate between the two sides.
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