Forward Bend

The forward bend is one of the basic asanas and provides the practitioner with an easy and relaxing pose.  It is important to perform the forward bend by allowing the body to embrace the position naturally rather than forcing it to do so.  The bend will massage inner organs for better blood circulation and strengthen the back.

Begin the pose by inhaling deeply and raising both arms upward next to the head.  Keep the back in a straight position and slowly lean forward and try to touch the feet.  The ideal outcome is the ability to hold the toes in the hands for a while.  Hold this pose for about a half a minute while trying to keep the back and legs as straight as possible.  This pose requires a great deal of flexibility and it may be impossible for some to reach the toes.  In this case try to grab the ankles to make the pose easier.  While coming out of the pose inhale and stretch the body upwards in the initial position.

The flexibility required for this pose is great and it could take weeks or months to be able to reach the toes and hold the position correctly.  Do not get discouraged if the perfect pose is not achieved in the first few attempts.  Try to gradually work to achieve the maximum effects of the forward bend.