Supported Wide-Angle Forward Fold
Wide leg forward fold can be done from a standing position or seated. Generally for my Restorative class we are seated and have multiple props to support this sometimes difficult opening.
Setting up for the pose:
Gather a number of different props: a chair, or a couple of blocks, or a few pillows/bolsters, also, either a blanket for sitting on or else a wedge.
|Tight hamstrings? No problem. Just use more props.|
Sit in front of a chair, block, or bolsters with your legs open wide (about 90 degrees). Support your low back by sitting on a wedge or a folded blanket. Toes draw back toward the body and knee caps point toward the ceiling. Reach out through your heels. Hinge forward at the hip crease, walking your hands out and resting your forehead on the block, bolster or chair. If you are using a chair or bolster you can rest your head on your forearms, keeping length in your spine.
While in the pose:
Keep breathing, keep observing the pose in your body, allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle in.
Coming out of the pose:
To come up, bring the hands to the floor to support the torso, inhale and hinge or roll back up from the hips, protecting the spine. Help your legs back together and move into a shape that is supportive to you: maybe Child's Pose, maybe Legs-on-a-Chair Pose, or maybe something else entirely.