Wide Forward Fold Twist

1. Starting Position:

   • Stand upright with your feet wider than hip-width apart.

   • Ensure your toes are pointed slightly outward.

2. Forward Fold:

   • Inhale deeply through your nose.

   • As you exhale, hinge at your hips and bend forward, lowering your torso towards the ground.

   • Keep your knees slightly bent if necessary to maintain comfort.

3. Hand Placement:

   • Place your hands on the floor or grab your ankles, ensuring your back remains flat as you fold forward.

   • Let your head hang towards the floor to relax your neck.

4. Twist to the Right:

   • With your hands still on the ground, shift your weight to your left side.

   • Inhale and lift your right arm towards the ceiling, creating a twist in your torso.

   • Look up at your right hand while keeping your left hand firmly on the floor.

5. Hold the Twist:

   • Hold this position for 3-5 breaths, feeling the stretch in your spine and the outer hip of your left leg.

6. Return to Forward Fold:

   • Exhale and bring your right arm back down to the floor.

   • Return to the forward fold position, relaxing your head and neck.

7. Twist to the Left:

   • Shift your weight to your right side.

   • Inhale and lift your left arm towards the ceiling, twisting your torso to the left.

   • Look up at your left hand while keeping your right hand on the floor.

8. Hold the Twist:

   • Hold this position for another 3-5 breaths, enjoying the stretch.

9. Finishing Position:

   • Exhale, lower your left arm back to the ground, and gently roll up to a standing position, one vertebra at a time.

   • Return to the starting position with your feet hip-width apart, arms at your sides.

10. Repeat:

    • You can repeat the sequence 2-3 times, alternating sides.

Tips:

• Focus on your breath throughout the exercise to help deepen the stretch.

• Always listen to your body and avoid any movements that cause pain.