Wide Leg Forward Bend
A deep forward bend is calming and relaxing for your mind and body at the end of the practice. Stand with your feet wide apart, keep your feet facing straight ahead, lift your arches and spread your toes, engage your leg muscles on all four sides of your leg, hugging into the bone. Watch Andrew for the modified pose, bend forward and touch the floor or use your blocks.
You can also use your hands or your arms to squeeze your lower legs towards center, hugging the shins toward the mid line without moving your leg. Keep the arches of your feet lifted and squeeze strongly with your arms, against this pressure, take your thigh bones apart, keeping your arches lifted, fire up your inner thigh muscles and push, breathe steadily and notice how your back softens, releases it's tightness. Let go of the binding in your outer hips so thigh bones can move apart. Now release you hand, inhale, root down and raise back up to standing.
