Introduction
Forward bends are calming to the nervous system. They quieten the adrenal glands and have an overall mellowing effect.
And like all asana sessions, you will also find that they are working on different parts of your body, different joints: your hips, your knees, your feet, and your shoulders.
Forward bends should be practised at least once a week, and then anytime you are feeling hot, tired, have a headache, or are just overwhelmed.
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Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Plough Pose
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.
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.
Place support in the form of blocks or folded up blankets beneath your back all the way from your thoracic to your lumbar spine. Your shoulders and head should be allowed to release down toward the floor. Relax in this pose. Start with knees bent, eventually extending your legs out in front of you. Use support under your head if you feel excess strain in your neck.
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.
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
