Standing Forward Bend
What it does: Sometimes when we come into standing forward bend, we drop into the pose, letting gravity do most of the work. By adding movement, you can focus on using your muscles to lower yourself down slowly. This, along with coming back up, will strengthen your back muscles.
How to do it: Stand with feet hip width apart and arms by your side. Inhale, lift your arms to the front and overhead, with palms facing forward. Arch your back slightly. Exhale, bend forward, letting your hands come down near your shins or ankles. Inhale, come back up, lifting your arms overhead. You can either return to the starting position or continue with another forward bend.
How to get better: As you fold forward, bend your knees enough that it feels like you are hinging from the hips (not curling down). This also allows you to maintain the slight backbend longer. When you start to come up on the inhale, lift your chest and shoulders first to recreate that slight backbend. Keep the knees bent throughout to allow your torso to hinge at the hips.
