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This wide-legged forward fold variation has been one of my favorites to strengthen and stretch the inner and back legs and the spine. And as of late, it has been tremendous for my lower back pain.

If you’re deepening into this posture, use your arms to pull the forehead down towards the floor, bending the elbows towards the back wall. Then press into your feet, lengthening the legs to press the hips up toward the ceiling. Feel the length in your spine being pulled in opposite directions as you draw length forward towards the floor, press the head down and lift the hips up.

Beginner’s Tip: If you aren’t able to easily touch the crown of their head to the floor in this forward bend, you can support your head on a padded block, a thickly folded blanket, or a bolster.

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