Introduction
This session employs shorter durations for poses, allowing for the inclusion of a few less commonly practiced postures within the sequence. There’s a focus on Padmasana in some parts, but if you prefer to skip it, simply repeat the pose just before it and hold it for an additional 30-45 seconds.
Using shorter timings (anything under 30 seconds) can add an intriguing dynamic to the session. While we stay within the realm of forward bends for most of the session, the essence lies in the flow between postures rather than in each individual pose. Through the use of fast transitions, the sequence acquires a consistent feel and rhythm. This continuity helps lead us into a state of quiet focus that forward bends often bring.
We will start in Supta Virasana and then go to Adho Mukha Svanasana. We continue into Full Arm Balance, leading with a different leg each time, and Pincha Mayurasana, palms against the wall to help take the shoulder blades deep in.
Two standing forward bends: Parsvottanasana with the arms in Gomukhasana and Prasarita Padottanasana 2. These help to prepare the neck and shoulders for Sirsasana and keep us grounded in the legs.
And now to the seated forward bends. Starting in Janu Sirsasana change to Ardha Baddha Padma Paschimottanasana, Triangmukaikapada Paschimottanasana, Marichyasana 1 and 2, Paschimottanasana, Upavistha Konasana, Kurmasana with arms back, Baddha Konasana going forward and Malasana 2. To release the back we go to Bharadvajasana 1, full pose, Marichyasana 3, Ardha Matsyendrasana 1 and 2.
Sarvangasana follows to bring balance after Sirsasana, and to open the front body after the twistings. Finish with simple cross-legs forward, and then Savasana to savour the experience of coming to neutrality in the body, with the mind often already still.
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Reclining Hero Pose
Lay on your back with your legs bent, your toes pointing backward.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 Angle Pose
Start in Halasana or Sarvangasana. Feet go down on the floor behind your head. Walk your feet outwards in opposite directions to capacity.
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.
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.
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.
Half Bound Lotus Forward Fold
Start in Dandasana. Bend your left knee and place the foot onto your thigh right thigh-crease. Reach your left hand behind your back to grab hold of your big toe. Pull your abdomen in, reach forward, and grab your right foot with your right hand.
Change sides and repeat.
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.
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.
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.
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.
Marichi's Pose II
Bend the left leg up for Padmasana and plant the right foot by your buttock as in Marichyasana I. Keep the bottom knee facing forward. Extend forwards and wrap your arms around, clasping your hands behind your back. Fold forward to capacity.
Repeat on both sides.
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.
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.
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.
Tortoise Pose
Bend your knees slightly in front of you and take your arms under the legs. Extend the arms backward and the heels of your feet forward.
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.
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.
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.
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.
Marichi's Pose III
Sit down with your legs stretched out. Bend your right knee and bring it close into your chest. Hook your left elbow on the outside of your right knee and twist. Repeat on each side.
Half Lord of the Fishes Pose I
Starting in seated, bend your right leg in a way that the thigh and side of the calf is pressed to the floor. Take the right foot over to the left buttock. Plant the left foot on the outside of the right buttock. Hook your elbow behind your upward-facing knee and use it as leverage to twist your body to capacity.
Half Lord of the Fishes Pose II
Bend your right leg back into Padmasana, placing the foot into the left thigh-crease. Extend the left leg forward. Reach your left arm behind your back and grab a hold of your right thigh. Use a belt if necessary. Extend your right hand forward and grab a hold of your left foot.
Repeat on both sides.
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.
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.
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.
Simple Cross Legs Forward
Sit with your legs crossed. Keep your sit-bones pointing downward as you fold forward over your legs to capacity, lengthening your spine.
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
