THE ESSENTIAL YOGA POSES
- From Extended Moun-
tain pose, reach your arms
out to the side like a “T.”
Fold at your hips with a
flat back.
- Keep leading with your
chest as you continue to
fold. When you cannot go
any further, release your
hands toward the ground.
- Relax your neck. Shift
your weight from your
heels to the middle of
your feet.
GAZE: Eyes closed or
toward knees
PRECEDING POSES: Mountain
pose, Seated Forward Fold
COUNTERPOSES: Cobra, Sphinx
PRECAUTIONS: If you have
any lower back issues,
bend your knees.
TIP: Do not worry if your
hands don’t reach the ground.
Keep practicing, and one
day they will touch.
