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Forward Bends Sequence

This sequence builds on and consolidates the simple forward bend sequence.

Contents

Introduction

Consolidating and adding to basic beginner forward bends, this sequence helps teaches you to lift the spine out of the hips and keep the legs engaged as foundation for more forward bends.

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Supta Baddhakonasana
Supta Baddhakonasana
5 minutes

Lie over bolster or folded blankets, belt looped around middle sacrum and feet.

Simple Cross Legs Forward
Simple Cross Legs Forward
1 minute per side

Use height under buttocks as required to bend forward easily. Rest forehead on bolster.

Uttanasana
Uttanasana
1 minute

Take hands to shins or to upright blocks.

Adho Mukha Svanasana
Adho Mukha Svanasana
45-60 seconds

Take heels up wall to create lift in groins and facilitate hamstring length.

Headstand Preparation with Blocks
Headstand Preparation with Blocks
5-6 breaths

Block into dorsal spine or just do head stand preparation lifting up the hips, head off floor.

Adho Mukha Vrksasana
Adho Mukha Vrksasana
2 minutes

Step up wall, buttocks in line over shoulders, legs parallel to wall.

Half Uttanasana if not going upside down.

Virasana Forward
Virasana Forward
1 minute

Sit on height as required. Feet pointing straight back, metatarsals straight.

Parvatasana in Virasana
Parvatasana in Virasana
5-6 breaths each side

Keep elbows straight and arms well extended.

Dandasana
Dandasana
30 seconds

Focus on opening the backs of the knees and thighs to or towards the floor. Take height under buttocks if the spine is rounding.

Baddha Konasana
Baddha Konasana
1 minute

Take height under buttocks if knees are up off floor and spine rounding back.

Dandasana
Dandasana
30 seconds

Extend the heels. Open back of the legs down to the floor.

Upavistha Konasana
Upavistha Konasana
1 minute

Use height under buttocks if needed to keep spine straight and the inner groins rolling down towards floor.

Dandasana
Dandasana
10 seconds

With hands to the floor, extend the spine upwards.

Janu Sirsasana
Janu Sirsasana
45-60 seconds each side

If bent knee is up, take support under buttocks.

If knee still not on floor, use support under knee.

Triangmukhaikapada Paschimottanasana
Triangmukhaikapada Paschimottanasana
45-60 seconds each side

Have height under both buttocks as needed to keep bent leg foot going straight back and to sit upright.

Paschimottanasana Concave Spine Looking Up
Paschimottanasana Concave Spine Looking Up
1 minute

Place a belt around the feet to draw back ribs in and lift chest upwards.

Simple Cross Legs Twist
Simple Cross Legs Twist
4-5 breaths per side, per cross leg

Use height for back hand if needed. Turn on the exhalation.

Repeat for other cross.

Bharadvajasana I
Bharadvajasana I
4 breaths each side

Use height under outside buttock if tilting.

Sarvangasana
Sarvangasana
5-6 minutes

3-4 blankets, belt for elbows. Lift up the back ribs.

Halasana
Halasana
2-3 minutes

Take feet to chair if needed.

Simple Cross Legs Forward
Simple Cross Legs Forward
45 seconds each side

Use height for buttocks as needed to go forward and rest head onto chair seat.

Savasana
Savasana
5 minutes

Lie back from sitting with knees bent and check for alignment. Head support.