Finally, touch the ground in the front crease with these tips

EHave you looked around in your yoga class and wondered how TF apparently everyone but you is able to touch the ground tucked forward? Yeah, well, the same. But you can do it too, it just takes a little patience and a few simple flexibility exercises. “If you can’t touch the floor, you’ll want to spend time focusing on opening up the posterior muscles of the body – calves, hamstrings, glutes, and lower back,” says Mirror coach Pilin Anice. Yes, that means it’s time to stretch.

A few pro tips before you get started: whether you are doing a forward bend while standing or sitting, “remember to never force the body to sink deeper before it’s ready, especially hamstrings, they don’t like to be too stretched! Said Anice. “As you bend your body forward, keep your knees slightly bent, gradually working to fully extend your legs.” She recommends maintaining the stretches for 20 to 30 seconds (or about 8 to 10 breaths). “Feel the body opening up, offering you love and kindness as you stretch!” She adds. And since it’s best to do static stretches after a workout, try adding the ones below to your next cool-down.

Stretches to help you touch the ground in the forward crease

Anice recommends the following yoga poses to help you achieve your goal of hitting the ground.

1. Seated forward stretch with a strap
2. Descending dog
3. Low lunge
4. Pyramid
5. Triangles

Again, these are great to add at the end of a workout, but taking breaks during the day to stretch is also helpful, especially if you spend most of the day in a chair. . “A simple forward bend goes a long way and counteracts the stiffness that comes from sitting. Swing the torso to release the weak tension and gently bend and strengthen the legs to keep the hamstrings open,” she says. . Anice also recommends incorporating a mantra that supports your goal. Try: “You will get closer with each breath!” She suggests. “With each breath I create space and allow my body to open up, where I am flexible and expansive.” The ground already seems a little closer, doesn’t it?

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