Exercise/Body/Flexibility/Founder Pose
Founder Pose
- Practice a long-spine hip hinge with a comfortable arm reach and steady breathing.
Setup
- Stand with feet a little wider than shoulder width and knees softly bent. Hinge at the hips so the hips move backward and the torso inclines forward.
Practice
- Lengthen through the spine, lift the chest, and raise the arms only as far as you can while keeping the position comfortable. Breathe and exhale slowly, then return to standing.
Dose and Progression
- Begin with a shallow hinge and a few calm breaths, then stand to reset. Add reach or hinge depth gradually while keeping the spine controlled.
Cues and Variations
- Begin with a shallow hinge and a few slow breaths. Keep the arms lower if raising them makes the back arch or the shoulders uncomfortable.
Sources