Introduction
Pixie has put together a basic forward bend sequence for those who have completed at least 6 months of yoga. This sequence will have the head supported to a chair or bolster or blanket, as required.
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Reclining Bound Angle Pose
5 minutes
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.
Simple Cross Legs Forward
1 minute
Sit with your legs crossed. Keep your sit-bones pointing downward as you fold forward over your legs to capacity, lengthening your spine.
Standing Forward Bend
30 seconds - 1 minute
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.
Downward-Facing Dog Pose
1 minute
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.
Pyramid Pose
45 seconds
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.
Wide Legged Forward Bend with Concave Spine
1 minute
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.
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.
Reclining Hand-to-Big-Toe Pose
45 seconds
Lie down on your back. Point kneecap and toes on your left leg upward, as you stretch your right leg out to the side. Use a belt if necessary. Change sides.
Bound Angle Pose
2 minutes
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.
Wide-Angle Seated Forward Bend
1 minute
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.
Side Seated Wide Angle Pose
30 seconds per side
Start in Upavistha Konasana. Maintain the position of your legs and buttocks as you release your spine and bend sideways to meet your foot.
Head-to-Knee Forward Bend
1 minute
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.
Three-Limbed Forward Bend
1 minute
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.
Marichi's Pose I
1 minute
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.
Seated Forward Bend with Rolled Towel Under Coccyx
2 minutes
If you are struggling to keep your legs straight or sit-bones pointed down, you can use support under your buttocks: a block, bolster, or towel. Reach out over your legs.
30 seconds per side
Sit with your legs crossed and back straight. Place your hand onto the opposing knee and, staying tall through the crown of your head, look over your shoulder as you twist.
Bharadvaja's Twist
45 seconds per side
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.
Shoulderstand
5-7 minutes
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.
Plough Pose
3 minutes
Use support under your shoulders if necessary. Keeping your shoulders open, lift your hips up high above your head, dropping your feet down behind you. Place your hands on your back to help keep it from rounding.
Downward-Facing Hero Pose
1 minute
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.
Corpse Pose
5 minutes
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.
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Save PDF and print
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
Pixie is the founder of Yoga Vastu and runs the Balmain Iyengar Yoga Studio in Sydney, Australia. She has over 45 years of teaching experience and regularly runs teacher training courses. She regularly teaches workshops in Europe and New Zealand.
