look halfway up

Benefits:
  • Improves posture
  • Brings active length into the spine
  • Increases core strength
Cues:
  • Start in a standing forward fold 
  • Place your hands on your shins 
  • On an inhale with a strong core long spine and come halfway up  with your upper body
  • Have active length in your spine
  • Have the shoulders away from the ears
Common Errors:
  • The spine is not full extended
Modifications:
  • To lessen the intensity of the pose:
    • ​Put a greater bend in the knees
    • Bring the hands to the thighs rather than the shins
Cautions:
  • Back pain
  • Hip pain
Alternative Poses:
  • Standing forward fold

Anatomy

Lengthening:
Strengthening: