Start with holding the forward fold, working up from 15-30 second holds - 2 mins. Try to increase only when you feel ready to do so with a 1/4 minute increment. 

Aim for a total of 2 minutes in your fold at this time. So a 30 second fold means 4 sets of 30 seconds with a rest of 90-120 seconds between each set.

Already can hold for 2 minutes? Great! Only one set needed if you are following this protocol.

Don’t forget to do your General Mobility warm up as seen in the previous entry.

The Forward fold that follows is done with as much bend in the knees as is needed for the torso to meet the thighs. One can then hold behind the ankles and only straighten the legs as much as where contact is maintained.

Consider progressing to Bridge or Goddess when you have become comfortable with a 60 second forward fold.

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