Adiletix - Forward Fold - Step-by-Step Guide

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Forward Fold

1 - Stand tall with your feet hip-width apart and your arms resting at your sides.
2 - Inhale deeply to lengthen your spine, then exhale as you hinge at the hips and slowly fold your torso forward and downward.
3 - Allow your hands to reach toward the floor, resting them on your shins, ankles, or the ground depending on your flexibility.
4 - Keep a slight bend in your knees if needed to avoid strain on the lower back or hamstrings.
5 - Relax your neck and let your head hang heavy, releasing tension in your spine.
6 - Hold the position for the desired duration, breathing deeply and allowing your hamstrings and lower back to gently lengthen with each exhale.
7 - To come out, engage your core, bend your knees slightly, and slowly roll back up to a standing position one vertebra at a time.

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