Start from a standing position and bring your feet about hip distance wide. Your feet can be wider if you’d prefer. From here allow your upper body to start rounding forward as you come into a standing forward fold. If it’s possible and pain-free in your lower back see if you can keep your legs straight.


If necessary, you can bring your elbows to your thighs for support (pictured below) or you can bend your knees. Your arms can hang loose here or you can bend your elbows and bring opposite hands to opposite elbows as you dangle.


To exit the pose bend your knees and slowly bring yourself down onto your hands and knees and then find your way to your back to rest.

Physical Benefits:


  • Stretch lower back

  • Stretch backs of legs

  • Decompress neck & between shoulder blades (with head hanging loose)

  • Aids digestion (with belly compression)

  • Nourishes kidneys and adrenals

Contraindications: Lower back issues. If this standing forward fold is not possible in your lower back, try caterpillar pose instead. If you have high blood pressure, it's best to avoid this pose.

Props: You can use a block or bolster under your hands if necessary.

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤