If
you do not get it from yourself, where will you go for it?
-Zen Saying
STARTING A YOGA PRACTICE <<< complete list >>>
Forward Bend. Asanas (21-23)
21. Half Forward Bend / Janu Sirsasana
Note: For forward bends and seated poses, it is best to sit on the edge of a folded towel or mat so that your pelvis is tilted forward rather than backwards. Place your right foot near (but not touching) your inner thigh. Try to have both knees as close to the floor as possible. Stretch the right arm up towards the ceiling and then hold on to the outside of the extended leg. Take a few deep breaths. Then hold on to the left leg with both hands. Try to bring the belly towards the top of the thigh (rather than the head down). Really focus on lengthening both the abdominals and the lower back, rather than curving them. It doesn’t matter how far you come down over the leg. Just breathe and let go to gravity. Enjoy the stretch in the back of the leg and the back. Take several deep breaths. Don’t force or strain. Repeat to the other side when ready. Benefits: Stretches hamstrings and back. Also a gentle hip opener
22. Full Forward Bend / Pascimottanasana
Sit with both legs out in front of you. Lift both arms up to the sky. Breath deeply. Reach out over the legs and hold on to the legs wherever it is comfortable. Don’t try to force yourself down, but rather just lengthen the spine from the lower back. Let gravity gently pull you down over the legs. Just keep breathing. Muscles will begin to loosen up with time. Be patient. Use this opportunity to look inwards, as the forward bends are inwards looking asanas. Look inwards for strength and peace. Breathe. Slowly let the torso rise up when you are ready. Benefits: A beautiful stretch for the entire back of the body. Gently brings your awareness inwards.
23. Cobbler Pose / Baddha Konasana
Just as with the forward bends above, please sit on a folded mat or towel to tilt the pelvis forward. Place the soles of the feet together in front of you as close to your groin as possible without hunching your back. Hold on to the feet or ankles. Gently bring the knees down towards the floor. Gently lift your ribcage. Relax your shoulders. Make sure your back stays lengthened. You may hold this pose for several minutes, taking long deep breaths. It is a good way to sit while watching TV. Be sure to breathe. If you would like, you can draw the torso out over the feet into a forward bend. Be sure to keep the spine long, rather than rounding in an attempt to get the head down. Come out of the pose when you are ready. Benefits: Wonderful inner thigh stretch. Also opens the hip joints. Good back strengthener.
