Standing Separate Leg Stretching

The grip on the outer heels and the bent elbows are the distinguishing features of this version, and both should be earned by the hamstrings and hips rather than forced by yanking on the arms. If the hands can't reach the heels without rounding the low back significantly, that's useful information about what's available today, not a reason to force the grip.

To fold deeply forward from a wide stance, using a firm grip on the heels to draw the crown progressively closer to the floor.

1. 1Step the feet wide apart, feet parallel or turned slightly in.
2. 2Hands to the hips, and on an inhale, lengthen the spine forward.
3. 3On an exhale, hinge from the hips and fold forward, reaching the hands to grip the outer heels.
4. 4Bend the elbows out to the sides, using the grip to draw the crown of the head progressively closer to the floor between the feet.
5. 5Let the weight stay even across both feet, not shifting forward onto the toes.
6. 6Stay for several breaths, releasing the grip only as far as the hamstrings truly allow.

Instead of searching for the “correct” position, notice:

• •Weight even across both feet throughout, not pitching forward onto the toes as the fold deepens.
• •Spine as long as possible, even as the elbows bend and the crown lowers.
• •Knees soft rather than locked, to protect the hamstring attachment at the sitting bones.
• •Shoulders relaxed away from the ears despite the grip and pull.

The exhale supports both the fold and the grip's progressive deepening. Let each one soften the hamstrings a little further rather than forcing depth through the arms alone.

Check the low back for rounding as the elbows bend and the grip pulls the crown down. If the low back is rounding significantly to accommodate the grip, the hands have gone further than the hamstrings currently support. Offering the general Wide-Legged Fold, hands on the floor or blocks instead of gripping the heels, is a completely appropriate substitute.

Reflect after practising:

• •Gripping the heels is not required to get real value from this pose. If it's not available, hands on the floor between the feet is doing plenty.
• •Let the crown lower gradually, over weeks and months, rather than yanking it down today.

Rather than mistakes, you may notice:

• •Build general hamstring length in Standing Forward Fold and Wide-Legged Fold first, before attempting the added grip and depth of this version.
• •Practice the elbow bend and grip while seated, in a wide-legged seated fold, to build the shoulder and grip pattern before combining it with standing hamstring demands.

• •Hands on the floor or blocks between the feet instead of gripping the heels.
• •A wider or narrower stance, adjusted to whatever supports the longest possible spine through the fold.
• •Knees bent generously for anyone with tight hamstrings or low back sensitivity.

• ✓Release the grip, hands returning to the hips, and rise to standing with an inhale, head coming up last. Step the feet back together.