4. Wide-Legged Forward Fold (forward bend)

Strengthens: Thighs; stretches hamstrings and calves

a. Stand with feet 3 feet apart, hands on hips.

Inhale, then exhale and hinge forward from hips until chest is parallel to floor, hands on floor directly under shoulders.

b. Exhale, then bend elbows and deepen stretch by lowering head toward floor, palms pressing down and upper arms parallel to the floor. Hold for 1 minute.

Make it easier: Support your head on a yoga block.

Tip: Keep your jaw soft and your shoulders pressed away from your ears, even when you're working hard in a pose. When you're relaxed, your muscles will release, which increases flexibility.

Continued: 5. Bridge Pose (back bend) >