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.
Use a bolster, belt and a support for head. Aim - quietens the mind, opens the chest to restore energy, opens the groins.
Take height under buttocks if difficulty in bending forward from the hips. Forehead on bolster.
Feet hip width apart, hands to shins or to floor – activate legs by lifting kneecaps up and spreading the back of the thighs and knees.
Thumb and index finger to wall, palms on floor – elbows straight, dorsal spine in, knees straight and active as in Uttanasana.
Work to get a horizontal stretch as much as a vertical stretch at backs of legs.
Step into pose from Adho Mukha Svanasana with hands to floor or blocks.
Hands to floor or blocks – concave spine. Then walk hands back to capacity, head towards floor.
Preparation with three blocks, or go up to full pose with or without wall support.
Leg to side.
Sit upright, use support under buttocks if knees high. Press soles of feet together to open inner thighs.
Use support under buttocks if inner groins rolling backwards. Kneecaps and all ten toes facing the ceiling. Hands by hips, fingers pointing forwards.
Take belt if needed to turn to right and then left, holding foot or belt with opposite hand.
If bent knee is off floor, take support for under buttocks and if knee still floating, use a rolled blanket as a support under knee.
If bent knee is tight or painful, and if spine is rounded backwards, sit with both buttocks on a bolster or folded blanket, bent leg foot to side of support. Use a rolled towel or blanket behind bent knee if tight or painful.
Support for both buttocks if spine is rounding. Entwine the arms around bent knee. If stiff take both hands to extended leg foot instead of entwining.
Feet hip width apart. Sit on blanket or bolster if spine is rounding backwards. Rest forearms or hands onto bolster or chair and use head support.
Change cross of legs and repeat use block behind back for back hand if can’t easily reach.
Buttock support under side turning towards if hips tilting.
Take enough height so that back body is lifting.
Feet or thighs to chair.
Head supported by blanket.
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.