- From the Stand position, exhale and curl forward from the crease of the hips.
- Curl from the head down, one vertebra at a time. Keep the legs straight.
- Relax the neck and allow the shoulders to roll forward.
- To increase the stretch, shift your weight towards the toes slightly.
- Deep breaths.
General and Boxing-specific Benefits
This pose stretches and strengthens the back and hamstrings. The Standing Forward Bend is an intense stretch, usually performed as a passive stretch or resting posture. Be sure to exhale deeply while increasing the stretch as it helps release tension in the hips, shoulders and neck.
Cautions and Modified Versions
Students with back problems or tight hamstrings should proceed with extreme caution and allow the knees to stay bent.
Spine/Core: Spinal muscles.
Lower limbs: Piriformis, hamstrings, gastrocnemius, articularis genu, vastii, intrinsic/extrinsic foot muscles, gluteus maximus/medius/minimus, adductor, magnus, soleus
Study and Reflection
While practicing the Forward Bend, notice any tension in the neck and shoulders. Try nodding the head or swaying side to side. How else could you release tension in this pose?
HELP AND SUPPORT
If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.