Standing Forward Fold with Rag Doll
How to Do It
Starting position: Stand tall with feet hip-width apart, arms at your sides.
Fold forward: On an exhale, hinge at the hips (not the waist) and let the upper body drape forward. The crown of the head points toward the floor.
Rag doll arms: Instead of placing hands on the floor, bend your elbows and clasp opposite elbows, letting your arms hang freely.
Relax: Allow your head, neck, and shoulders to completely release. A gentle bend in the knees is fine (and often recommended).
Hold and breathe: Stay for 5–10 deep breaths, swaying side to side if it feels good.
Alignment Tips
Keep weight evenly distributed across the feet, with a slight shift toward the balls of the feet.
Let the spine lengthen naturally, avoiding forceful pulling.
Maintain a gentle bend in the knees to protect the hamstrings and lower back.
Benefits
Stretches the hamstrings, calves, and spine.
Relieves tension in the neck, shoulders, and back.
Encourages relaxation by calming the nervous system.
Can reduce fatigue and mild stress.
Improves circulation toward the brain.
