Forward and backward bending

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Forward and backward bending



  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

I. Starting position (Sthiti): Tadasana

  • Now, stretch the arms straight above the head, palms facing forward.

II. Practice

  • Breathe in and bend backward with the arms over the head and while breathing out, bend forward bringing the arms down as much as possible.
  • Then while breathing in come up and bend backward and repeat the forward bending while breathing out.
  • Repeat it twenty times.


  • Start slowly and gradually increase the speed within your limit.
  • Similarly gradually slow down  and ultimately stop the practice.
  • You can also stand with the legs apart when the arms will be moving between the legs.
  • While bending forward do not let the hands touch the ground; swing them in the air back and forth.
  • Always bend forward from the lower waist.
  • Make the movements free, easy and flowing.