Forward Fold / Uttanasana


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๐ŸŒŸ #March2๐Ÿ’ƒ5Posesย ๐ŸŒŸ
Day.7 is a modified #ForwardFold #Uttanasana and I call it #MakeYourSelfAPackage ๐Ÿœ
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Hammies, we are coming for you. And we make your quads working a lot. Personally I see FireFly more as a forward fold than an arm balance. For a nice fold you need to fit in your self. Like the first fold in #Origami ๐ŸŽŒ If the first fold is crap the following folds are getting worse. Today I want to see your knees bend and a flat back instead of straight legs and normally a rounded lower back.

โ–ถ๏ธ Place your feet hip distance apart. Place your two fists between your big toes.
โ–ถ๏ธ Turn your heels slightly out #PigeonToedFeet
โ–ถ๏ธ Naturally your knees fall inward, open them so your knees are straight above your ankles and the arch of the feet get activated
โ–ถ๏ธ Bring your knees into your armpits. Keep them there as if they were glued together
โ–ถ๏ธ Grab your shins from behind and pull your hands apart
โ–ถ๏ธ Stick your butt out (tilt your pelvis forward)
โ–ถ๏ธ Start to straighten your legs but only as far as you can keep your armpits and knee caps connected

Remember: Keep your legs bend all the time. Your quads have to work a lot this week which means that your hamstrings have to soften so you can lengthen them. Straight legs will come over time. Please donโ€™t force it with compromising your lower back.
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Please check my sweet co-hosts for their variations of the day โคต Be mindful with your body and your practice. You don’t have to tag all of us but please show some love to our epic sponsors along with using #March2๐Ÿ’ƒ5Posesย in your post copy so we can find you.
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(originally posted on InstaGram by @yogamand on Mar 7, 2016)