Dynamic Forward Bends for General Level

Basic forward bend sequence to enhance your awareness of your abilities.

Time 80 minutes

Level General

Contents

Introduction

This is an active forward bend sequence that is aimed at finding what are the markers for going deeper into the forward bend action. When to go more forward and when to stay more upright. Look to maintain length at the front of the body in every pose and see how it can bring lightness while also helping us work deeper into the hips, legs, and back.

Start in Supta Baddha Konasana and notice specifically when the breath begins to settle and how the upper back and chest can expand and open. Come up and go to Forward Virasana.

To keep the length in the front of the body, today take two bricks or two other supports (stool/chair/books) for the hands to be in Uttanasana with a concave spine. Follow with Adho Mukha Svanasana (Dog Pose) and then come to the wall for Full Arm Balance. You can modify this and do Half Uttanasana hands to the wall (Menstrual Cycle) instead, or walk up the wall hands to the floor. Continue with Pincha Mayurasana preparation, or go all the way up to the full pose.

A few standing poses with an emphasis on opening the chest and creating length in the front of the body: Trikonasana with bottom hand to a block or stool; Parsvottanasana with two bricks or chair for the hands and Prasarita Padottanasana with hand supports to find the front body length.

Get ready now for Sirsasana, full pose, or preparation. If not going into an inversion today, take 2 blocks in a T shape to lie over to open the back ribs and give a lift to the chest.

Now for the forward bends. Have a belt and blanket nearby and set up in Dandasana. Use the blanket as needed for extra height under the buttocks to give a lift to the spine and length to the front body. Continue with supports as required to keep the front chest as long as the back body and the hips going forward in Janu Sirsasana, Triangmukhaikapada Paschimottanasana, Marichyasana 1, Paschimottanasana, Baddha Konasana, Upavistha Konasana, and Parsva Upavistha Konasana to initiate the turning action. Take support for Bharadvajasana to move into the open twist and then add the full version taking one arm behind you to bring further release for the shoulders and neck.

Finish the sequence with Sarvangasana (Shoulderstand) and Halasana, or Setu Bandha with feet on bricks or other supports for those not going upside down today.
Come down and go into Virasana Forward, and then finish with Savasana.

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Supta Baddha Konasana

Reclining Bound Angle Pose

Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Adho Mukha Svanasana

Downward-Facing Dog Pose

Adho Mukha Vrksasana

Full Arm Balance (Handstand)

Open your hands into the floor and strengthen your arms as you lift your body up, one leg at a time, into an inverted balance. Use the wall for support if necessary. If pushing yourself up proves to be too difficult, you can walk your feet up the wall.

Uttanasana

Standing Forward Bend

Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.

Pincha Mayurasana

Feathered Peacock Pose

Spread your weight evenly amongst your forearms and activate your shoulders as you lift yourself into this inverted balance. Use wall support if needed. You can also wrap a belt around your arms to keep them steady.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Tadasana

Mountain Pose

Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.

Utthita Trikonasana

Extended Triangle Pose

Keep the toes and kneecap of your left leg pointed forward and, keeping your spine straight and long, stretch over your leg. Place your left hand on your ankle or on a block next to your foot. Look up towards your extended right arm.

Tadasana

Mountain Pose

Parsvottanasana

Pyramid Pose

Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.

Prasarita Padottanasana (Concave Spine)

Wide Legged Forward Bend with Concave Spine

Spread your weight evenly between your feet and keep your back straight as you tip from your hips, placing your hands on the floor, blocks, or chair seat, depending on your flexibility.

Prasarita Padottanasana

Wide-Legged Forward Bend

Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.

Tadasana

Mountain Pose

Salamba Sirsasana I

Headstand 1

Activate your shoulders and upper back muscles as you lift your body up into inverted balance. Use the wall for support if necessary.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Janu Sirsasana

Head-to-Knee Forward Bend

Bend your knee out to the side and keep your sit-bones pointing downward as you stretch out over your extended leg. Use a belt if necessary.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Triang Mukha Eka Pada Paschimottanasana

Three-Limbed Forward Bend

Bend your left knee so your foot points straight back as you extend your right leg forward. Release your spine as you reach out to grab a hold of your extended foot. Use a belt if necessary. Repeat on both sides.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Marichyasana I

Marichi's Pose I

Bend your left knee, placing the foot by your buttock as you extend the right leg forward. Then, reach your arms behind your back, looping your left arm over and around your bent knee. Join your hands behind your back. Bend forward to capacity. Repeat on both sides.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Paschimottanasana

Seated Forward Bend

Make sure the backs of your legs are pressed firmly to the ground as you bend over to reach your feet. Release the spine. Use a belt if necessary.

Baddha Konasana

Bound Angle Pose

Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Upavistha Konasana

Wide-Angle Seated Forward Bend

Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine. Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.

Upavistha Konasana Twist

Wide-Angle Seated Twist

Start in Upavistha Konasana with the legs wide apart and the spine upright. Keep extending your spine up through the crown of your head as you twist to each side. Use a belt if you feel your back rounding.

Dandasana

Staff Pose

Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.

Bharadvajasana

Bharadvaja's Twist

Bend your legs and bring your feet over to the left. Place your left hand on your top thigh and use it as a lever to help you deepen the twist. The right hand is planted behind your back. Extend through your crown.

Salamba Sarvangasana

Shoulderstand

Activate your arms and shoulders as you lift your body up perpendicular to the floor. Use blankets or bolsters to support your shoulders. Make sure the back of your neck stays relaxed and maintains its natural curve.

Eka Pada Sarvangasana

One-Legged Shoulderstand Pose

Activate your shoulders and lift your body up into a straight line. Place your hands on your back to help you keep your balance. Keeping your body straight and your hips aligned, bring one foot down behind your head.

Virasana Forward

Downward-Facing Hero Pose

Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.

Savasana

Corpse Pose

Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.

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You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.

By Pixie Lillas

17 May 2023

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Dynamic Forward Bends for General Level

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