{"id":22256,"date":"2015-04-22T12:44:22","date_gmt":"2015-04-22T16:44:22","guid":{"rendered":"http:\/\/wanderlust.com\/?p=22256"},"modified":"2015-04-22T14:06:07","modified_gmt":"2015-04-22T18:06:07","slug":"how-to-do-a-forward-fold-when-youre-really-stiff","status":"publish","type":"post","link":"https:\/\/wanderlust.com\/pt-pt\/journal\/how-to-do-a-forward-fold-when-youre-really-stiff\/","title":{"rendered":"How to Do a Forward Fold When You&#8217;re Really Stiff"},"content":{"rendered":"<p>In a previous article, I dispelled the myth that <a href=\"http:\/\/wanderlust.com\/journal\/yoga-excuses-not-flexible-enough\">you have to be flexible in order to do yoga<\/a>. If you have tight hamstrings or consider yourself too stiff for yoga, here&#8217;s a forward fold that is accessible to everyone to get you loosened up in no time.<\/p>\n<p><strong>1. Grab a chair (the back of a sofa or sides of a desk work too).<\/strong><\/p>\n<p><center><a href=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/03\/Screen-Shot-2015-03-30-at-8.44.05-PM.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-22258\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/03\/Screen-Shot-2015-03-30-at-8.44.05-PM.png\" alt=\"Screen Shot 2015-03-30 at 8.44.05 PM\" width=\"484\" height=\"271\" \/><\/a><\/center><center><\/center><center>\u00a0<\/center><strong>2. Press your hands into the back of the chair and lengthen\u00a0your tailbone\u00a0back. The goal is to feel traction in your spine.<\/strong><\/p>\n<p><center><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22259\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/03\/Screen-Shot-2015-03-30-at-8.44.37-PM.png\" alt=\"Screen Shot 2015-03-30 at 8.44.37 PM\" width=\"485\" height=\"271\" \/><\/center>&nbsp;<\/p>\n<p><strong>3. From there, let your head and neck relax, and micro-bend your knees if you need to. You can gently work on straightening the legs or just enjoy the passive stretch in this mild inversion.<\/strong><\/p>\n<p><center><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-22260\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/03\/Screen-Shot-2015-03-30-at-8.47.05-PM.png\" alt=\"Screen Shot 2015-03-30 at 8.47.05 PM\" width=\"484\" height=\"268\" \/><\/center><\/p>\n<hr \/>\n<p>Enjoy, and if you&#8217;re new to yoga, check out all my <a href=\"https:\/\/www.youtube.com\/playlist?list=PLPJTnhnYa-pOT46n-0bLtZHjpR23URZXW\" target=\"_blank\">free Beginner Classes<\/a> on Youtube <a href=\"https:\/\/www.youtube.com\/playlist?list=PLPJTnhnYa-pOT46n-0bLtZHjpR23URZXW\" target=\"_blank\">here<\/a>. \u2014 <em><a href=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/04\/Brett-Larkin.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-22389\" src=\"http:\/\/live-wanderlust-fest.pantheonsite.io\/wp-content\/uploads\/2015\/04\/Brett-Larkin.jpg\" alt=\"Brett-Larkin\" width=\"200\" height=\"250\" \/><\/a>Brett teaches vinyasa flow yoga at top San Francisco studios, companies like Google and Pinterest, and on her <a href=\"https:\/\/www.google.com\/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;cad=rja&amp;uact=8&amp;ved=0CB8QFjAA&amp;url=https%3A%2F%2Fwww.youtube.com%2Fuser%2FBrettLarkinYoga&amp;ei=Yk8cVYKuKYT7sATJsIHADw&amp;usg=AFQjCNF9AfhZdj7JUxYJVlfYbclPmvrKbA&amp;sig2=WNqx_4IWJZeQjSLe7HYwPQ&amp;bvm=bv.89744112,d.cWc\" target=\"_blank\">YouTube channel<\/a>, where thousands of students have studied with her for over 6 million minutes. Get her free yoga playlists, yoga teacher training tips, and free dance, yoga and meditation classes at <a href=\"http:\/\/BrettLarkin.com\" target=\"_blank\">BrettLarkin.com<\/a>. Beginner or intermediate yogis can enjoy her online course on deepening your yoga practice. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s a forward fold that is accessible to everyone to get you loosened up in no time<\/p>\n","protected":false},"author":734,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7,1309],"tags":[51],"class_list":["post-22256","post","type-post","status-publish","format-standard","hentry","category-video","category-yoga","tag-yoga-practice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.0 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wanderlust<\/title>\n<meta name=\"description\" content=\"Here&#039;s a forward fold that is accessible to everyone to get you loosened up in no time\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wanderlust.com\/ru\/journal\/how-to-do-a-forward-fold-when-youre-really-stiff\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s a forward fold that is accessible to everyone to get you loosened up in no time\" \/>\n<meta property=\"og:url\" content=\"https:\/\/wanderlust.com\/ru\/journal\/how-to-do-a-forward-fold-when-youre-really-stiff\/\" \/>\n<meta property=\"og:site_name\" content=\"Wanderlust\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/wanderlust\" \/>\n<meta property=\"article:published_time\" content=\"2015-04-22T16:44:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2015-04-22T18:06:07+00:00\" \/>\n<meta property=\"og:image\" 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