The #Yin and #Yang of forward fold.
#Uttanasana is a part of the #ashtanga practice and involves strength in the arms to deepen the fold. Stand with the four points of your feet ground into the mat, hands on hips, spine long. Begin to push your heart forward, open through the collar bone, pulling your upper body as far as you can. Bring weight into the balls of your feet using your toes to grip the mat and balance. Once you are as far as you can go, bind your big toes with your peace fingers. Look up straightening your back and use your arms to pull yourself further. Imagine that you are trying to move your navel further down your legs. Come out of pose by reversing your movements.
#ragdoll is the yin side of the forward fold. Here your legs are gentle, back and arms relaxed instead of active. Again standing with your feet hip width apart allow your spine to gently round, leaning over bringing the chest to thighs. Grip opposite elbows or let your hands drop to the mat palms facing up. Juice it up by a soft rock side to side. When coming out, slowly roll the spine back up letting the head come up first. It is important to come back up slowly to avoid dizziness. #balance #yinyoga #flexibilitydrills