Forward Bend Variations

When practicing Forward Bend variations, practice the counterpose—Inclined Plane—between each variation and after you practice your last variation.

Single Leg Forward Bend Beginner

1 Sit with your legs stretched out in front of you, then bend your right knee and place the sole of your right foot against your left thigh. Inhale and raise your arms over your head.

2 Exhale, bend from the waist over your left leg, and place your hands on your leg, ankle, or foot. With each exhalation, let your spine move forward. Aim to rest your abdomen on your thigh, your chest on your knee, and your head on your shin. Hold the pose for 1–3 minutes. Release and repeat on the opposite side. Practice Inclined Plane, then relax in Corpse Pose.

Butterfly Beginner

1 Sit with your legs stretched out in front of you, then bend your knees, take hold of your feet, and bring them close to your body.

2 Rhythmically push your knees down toward the floor, then release so they come back up. Repeat 10–20 times. Release and relax in Corpse Pose.

Half Lotus Forward Bend Intermediate

1 Sit with your legs stretched out in front of you, then bend your left knee and take your left foot on top of your right thigh, close to your hips. This is Half Lotus. Inhale and raise your arms over your head. If your left knee does not rest on the floor, you should practice only Single Leg Forward Bend.

2 With an exhalation, bend from the waist over your right leg and reach forward. Place your hands on your leg or ankle, or hold onto your foot. With each exhalation, allow your spine to move forward more. Hold the pose for 1–3 minutes. Release and repeat on the opposite side. Practice Inclined Plane, then relax in Corpse Pose.

These Forward Bend variations work on the flexion, abduction, and external rotation of the hip joints. They will make everyday sitting, standing, and walking much easier.

Forward Bend with Wide Legs Intermediate

1 Sit with your legs as wide apart as possible and your feet pointing toward the ceiling. Inhale and lift your arms high over your head.

2 Exhale and bend forward from your waist. Hold your calves, ankles, or toes. Straighten your back with each inhalation; bend farther forward and down with each exhalation. Aim to touch your chest to the floor. Hold for up to 1 minute, then release your hands, inhale, and come up. Practice Inclined Plane, then relax in Corpse Pose.

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Bound Half Lotus Forward Bend Advanced

2 Starting from Half Lotus Forward Bend Step 1, bring your left arm behind your back and hold your left foot. Exhale, bend from the waist, and reach forward to hold the toes of your right foot. Hold the pose for up to 1 minute. Release and repeat on the opposite side. Practice Inclined Plane, then relax in Corpse Pose.

Straight Arm Forward Bend Advanced

1 Sitting with your legs outstretched, inhale, raise your arms, then exhale and bend forward. Put your hands in Prayer Position (see p50) and place your hands, wrists, or forearms on your toes. Hold for up to 1 minute, then release. Practice Inclined Plane, then relax in Corpse Pose.

These Forward Bend variations are good examples of how asanas prepare you for the meditative sitting poses. They help you to gain the necessary flexibility, strength, and balance.

Tortoise Advanced

1 Sit with legs apart, knees bent, and feet flat on the floor, as close to your body as possible. Bend forward and place your arms under your bent knees, reaching as far back as possible.

2 With an exhalation, bend forward from the waist until your chin, forehead, or chest touches the floor. Push your heels forward and straighten your knees as much as possible. Hold, breathing rhythmically, for up to 1 minute, then slide your legs closer to you until you can take your arms out from underneath your knees. Practice Inclined Plane, then relax in Corpse Pose.

Seated one leg raise Advanced

Sit with your legs stretched out in front of you, then bend your right leg and place your right foot in front of your body. Bend forward, reach for your left leg, and pull it straight up, holding onto your calf, ankle, or toes. Hold, breathing rhythmically, for up to 1 minute. Release and repeat on the other side.

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Seated Two Leg Raise Advanced

2 Before beginning, make sure there is enough space behind you in case you lose your balance and roll backward. Starting from Butterfly Step 1, inhale and pull both legs straight up in front of you. Clasp your calves, ankles, or toes. Hold, breathing rhythmically, for 30 seconds, then release. Practice Inclined Plane, then relax in Corpse Pose.

Lateral Bend with Twist Advanced

Sit with legs apart, feet pointing upward. Place your right foot in front of your groin or against your left thigh. Inhale, stretch both arms up, and twist to the right. Exhale and bend sideways. Catch your big left toe in the Classical Foothold and place your right hand on the outside of your left foot. Hold, breathing rhythmically, for up to 1 minute. Release and repeat on the opposite side. Practice Inclined Plane, then relax in Corpse Pose.