Forward Fold Twist with Toe Hold

Forward Fold Twist with Toe Hold

Positioning

1. Start Position: Stand with your feet hip-width apart and arms relaxed at your sides.
2. Bend Forward: Slowly hinge at your hips and fold forward, aiming to bring your torso towards your legs. Keep your knees slightly bent if necessary.

Movement

3. Grab Your Toes: Reach down to grab your big toes with your fingers. If you cannot reach your toes, it’s okay to bend your knees more until you can.
4. Twist: With your right hand still holding your toe, raise your left arm up towards the ceiling. Rotate your torso to the left, looking up at your left hand. Keep your hips stable.
5. Hold the Position: Maintain the twist for a few breaths (around 15-30 seconds), stretching out the side of your body and your lower back.
6. Return to Forward Fold: Lower your left arm back down while keeping the grip on your toes.
7. Repeat the Twist: Switch to the other side by grabbing your left toe with your left hand, and raising your right arm up towards the ceiling. Rotate your torso to the right.
8. Hold Again: Maintain this position for another few breaths (15-30 seconds).
9. Complete the Movement: Slowly return to the forward fold, releasing your toes and hanging in the position for a moment before rolling back up to standing.

Tips

- Make sure to keep breathing deeply throughout the exercise.
- Focus on maintaining a relaxed neck and shoulders while twisting.
- If you're unable to grab your toes, use a strap or towel to loop around your feet for the stretch.

This exercise is great for improving flexibility in the hamstrings and twisting the spine for increased mobility.