Foot to Hip : hips abducted, externally rotated and flexed. knees flexed.
Pelvis: neutral / anterior tilt
Spine : Neutral and upright or flexed if folding.
Shoulder to Hand : shoulders externally rotate, elbows flexed, forearm supination.
Bound Angle pose is great for stretching the inner thighs while working the outer thighs and glutes to create the leg open position and postural muscles to keep upright. The arms work to bring body forward.
Foot to Hip : play with position of feet toward or away from groin.
Spine : fold vs upright, use arms for support or none just postural muscles
Shoulder to Hand : arms reach over head
- Sit on a pillow to help gravity fold.
- if difficulty sitting, recline or legs in diamond shape on the wall or sit against a wall to support the back
- Half butterfly if limited external rotation and legs get in the way of folding
- support knees/thighs with blocks if discomfort in knee or hip
Tortoise or Wide Leg Forward Fold