Front Split and Seated Forward Fold / Seated Toe Touch

stretch 10

19. Front Split

Muscle Stretched: Psoas and Hamstring.

If you are new to stretching and yoga, do not perform the front split. Begin in a position of kneeling lunge, and slowly lower your hips to the ground, while keeping them square to the ground. Use your hands for support on either side of you. If you feel any pain, get out of the pose immediately. You can also use the support of a chair while your hip flexors and hamstrings release.

20. Seated Forward Fold / Seated Toe Touch

Muscle Stretched: Hamstrings and Calfs.

Sit into your seat bones and bend your knees if you have to. Make sure your spine is as straight as possible as you grab your feet and pull forward and down. If you can’t reach your feet, reach the next thing closest, like your calves (or bend your knees).

Read more at http://livelovefruit.com/34-pictures-help-you-see-which-muscle-youre-stretching/#2PKQDFYQ0WXJVUgc.99

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