A new way to forward fold

adell bridges flexible

Yep...stretch those hamstrings. Feels good. But let’s not neglect the rest of the back body in our forward folds.

When we aim to keep the spine lengthened (some may say “straight”) in the forward fold, this really targets the hamstrings, calves, and maybe the lower back. But the whole body is connected! And not opening up the top of your back body will hinder progress in your forward folds.

So begin by bringing the hands behind your head and tucking the chin to the chest. Then round your back to bring your elbows to your knees (BEND YOUR KNEES as much as you need in order to connect the elbows to the knees). Maybe this is enough. You will feel a stretching sensation in your upper back and neck.

If you want more, keep your elbows where they are but slowly straighten the knees. If you still want more, rebend the knees to bring the elbows higher towards the hips, and straighten the knees again. Repeat.

This can apply to standing or seated forward folds (do both!) If seated, keep the feet flexed as if you’re standing.

I learned this from my super knowledgeable teacher and friend @dylanwerneryoga 🙏🙌 and it has transformed not just my forward folds but my backbends and handstands. If that doesn’t make sense to you, just understand: the body is all one single unit, connected, and that’s how this stuff works 🙌