Forward Bend - Ramblers' Monthly Fitness Challenge

Jane Witherspoon is our Rambler Challenge coach and a certified Hatha Yoga Teacher who has practiced yoga for over three decades. She loves sharing her passion for movement and teaching women in mid-life and beyond how to be strong and flexible.

This challenge, if you choose to accept it, is a forward bend every day for 30 days!

Share your pics with our Facebook group at #solesisterforwardbend.

A forward bend is a common and beneficial pose that stretches the hamstrings, calves, and back while strengthening the thighs and knees. It helps release tightness and muscle pain in the body, relieves anxiety and fatigue, and calms the mind.

How To Do A Forward Bend

• Stand tall with your feet together or hip-width apart.
• Distribute your weight evenly on both feet.
• Flex your quadriceps (front thigh muscles) to lift the kneecaps slightly.
• Keep your arms relaxed by your sides.
• Inhale deeply and raise your arms overhead.
• Lengthen through the sides of your body, reaching up toward the ceiling.
• Exhale and bend forward.
  
  
• As you exhale, hinge at your hips (not your waist) and fold forward.
• Keep your spine long and your chest open as you come down.
• Let your hands reach down toward the floor.
• Use your breath to help you relax into the stretch. Inhale to find the length and exhale to go deeper.
  
  
• You can place your hands on the ground, on your shins, on blocks, or clasp your elbows and let them hang.
• Relax your head and neck, letting them hang heavy.
• Breathe deeply and hold the pose for several breaths (15-30 seconds).
• Focus on relaxing into the stretch with each exhale.
  
  
• To come out of the pose, bend your knees slightly if they are straight.
• Engage your core and inhale as you slowly rise back up to standing.
• Bring your arms out to the sides and then up overhead before lowering them back to your sides.
• Avoid rounding your back too much. Instead, think about lengthening your spine forward as you bend.
• Engage your core muscles to help protect your lower back.

Modifications

• If your hamstrings are tight or you have lower back issues, bend your knees slightly to prevent strain.
• If you can't reach the floor with your hands comfortably, use blocks under your hands for support or rest your hands on your thighs.

Jane Witherspoon is our Ramblers' Monthly Fitness Challenge coach and a certified Hatha Yoga Teacher who has practiced yoga for over three decades. She loves sharing her passion for movement and teaching women in midlife and beyond how to be strong and flexible.

Ramblers' Monthly Fitness Challenges are simple exercises that enhance strength, balance, and flexibility - all critical as we age. They can be seamlessly integrated into your daily rambles, taking a moment to breathe, stretch, and fortify your strength. We hope you continue to practice them and make them a part of your daily routine.

It's essential to note that individuals with certain health conditions, such as back injuries or knee problems, should consult a healthcare professional before attempting this or any other yoga poses. Modifications can be made to accommodate individual needs and abilities.

READ MORE > Rambler's Monthly Fitness Challenges