Forward bends are known for their calming qualities, inviting introspection and promoting stress reduction while at the same time strengthening the muscles along your spine. Hip openers alleviate back pain and reduce stress on the knees.
SEATED WIDE-LEGGED FORWARD BEND
page 101
(PAH-she-mow-tahn-AH-sah-nah)
Origin: Paschima means “west,” uttana means “intense stretch.” The pose is loosely translated as “intense stretch of the west.”
How to do it: From Staff Pose (page 85), inhale deeply and lengthen your spine. Press your legs into the earth. Flex your feet and reach your arms out in front of you. Exhale and bend forward over your legs, going only as far as you can without letting your spine bend out of its taut length. (If your back rounds right away, sit up on a folded blanket and re-attempt the pose.) If you can reach them, grasp your feet with your hands. If not, leave your arms reaching forward as far as they will go.
Benefits: Stretches the hamstrings and all of the muscles up and down the back. Encourages proper spinal alignment and posture.
(JAH-new shear-SHAH-sah-nah)
Origin: Janu means “knee,” sirsa means “head.”
How to do it: From Staff Pose (page 85), bend your left knee and place the sole of your left foot against your right inner thigh. (If your lower back rounds, sit on a folded blanket.) Inhale and lengthen your spine; exhale and bend forward over your right leg as far as feels comfortable for your body. If you can, reach forward and hold onto the edges of your right foot with both hands. Draw your shoulders away from your ears as you press equally through the ball and heel of the right foot. (Switch sides to work the opposite part of the body.)
Benefits: Stretches the hamstrings and back muscles. Also stretches the inner thigh and lower back.
(ooh-pah-VEE-stah cone-AH-sah-nah)
Origin: Upavistha means “seated,” kona means “angle.”
How to do it: From Staff Pose (page 85), lean back, placing your hands behind you, and open your legs wide apart. (If you need support, sit on a folded blanket.) Breathe deeply as you gently lean forward and bring your arms in front of you. Walk your hands forward, between your wide legs, going only as far as your body will comfortably allow.
Benefits: Stretches the hamstrings, inner legs, and spine. Opens the hips.
Origin: With your chest lifted and your front leg tucked in like a wing, this pose is said to resemble a pigeon.
How to do it: From Downward-Facing Dog (page 55), bend your left knee in toward your chest, then turn the knee to the left and down toward the floor. Gently place your shin behind your left wrist. Adjust your left leg so it is positioned flat against the mat, with your knee pressing squarely into the mat. With your pelvis now square, place your fingertips on the floor in front of you. Breathe in, then exhale, and walk your hands forward as far as you can comfortably go, resting your forehead on the floor if you are able to take the pose deep enough. (Switch sides to work the opposite part of the body.)
Benefits: Opens the hips—front, inner, and outer.
