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Simple Forward Bend Sequence

A sequence to open hips and to let knees explore a full range of movement.

Contents

Introduction

This is a great forward bend sequence aimed at students that have completed 6 months of yoga and upwards. Starting with some preparation in Supta Baddhakonasana, we progress to through some sitting poses and forward bends, up into Sirsasana and some variations. The overall result is one of balance and calming of the nervous system.

Equipment required

For some of the poses in this sequence the following equipment may be required. As always, replacements can be used where necessary.

  • 1 x bolster
  • 1 x belt
  • 2 x blankets

View sequence

Supta Baddhakonasana
Supta Baddhakonasana
5 minutes

Use a bolster, belt and a support for head.

Allow the mind to get quiet, open up you chest to restore energy and extend to open the groins.

Simple Cross Legs Forward
Simple Cross Legs Forward
1 minute

Take height under buttocks if difficulty in bending forward from the hips. Forehead on bolster.

Uttanasana
Uttanasana
30 seconds – 1 minute

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.

Adho Mukha Svanasana
Adho Mukha Svanasana
1 minute

Thumb and index finger to wall, palms on floor – elbows straight, dorsal spine in, legs as in uttanasana.

Work to get a horizontal stretch as much as a vertical stretch at backs of legs.

Parsvottanasana
Parsvottanasana
45 seconds per side

Step into pose from AMS with hands to floor or blocks.

Prasarita Padottanasana (Head Down)
Prasarita Padottanasana (Head Down)
1 minute

Hands to floor or blocks – concave spine. Then walk hands back to capacity, head towards floor.

Salamba Sirsasana Wall Support
Salamba Sirsasana Wall Support
4-7 minutes

Work to your level. You can do preparation with three blocks, or go up to full pose with or without wall support.

Supta Padangusthasana II
Supta Padangusthasana II
45 seconds per side

Leg to side, extend outward.

Baddha Konasana
Baddha Konasana
2 minutes

Sit upright, use support under buttocks if knees high. Press soles of feet together to open inner thighs.

Upavistha Konasana
Upavistha Konasana
1 minute

Use support under buttocks if inner groins rolling backwards – kneecaps and all ten toes facing the ceiling. Hands by hips, fingers pointing forwards.

Upavistha Konasana Twist
Upavistha Konasana Twist
1 minute per side

Take belt if needed to turn to right and then left, holding foot or belt with opposite hand.

Triang Mukha Eka Pada Paschimottanasana
Triang Mukha Eka Pada Paschimottanasana
1 minute per side

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.

Go forward to capacity. Resting forehead on bolster or chair as required.

Marichyasana I
Marichyasana I
1 minute per side

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.

Forehead supported on folded blanket, bolster or chair as required.

Paschimottanasana
Paschimottanasana
2 minutes

Feet hip width apart. Sit on blanket or bolster if spine is rounding backwards.

Rest forearms or hands onto head support.

Simple Cross Legs Twist
Simple Cross Legs Twist
30 seconds per side

Change cross of legs and repeat.

Bharadvajasana I
Bharadvajasana I
45 seconds per side

Open twist to each side. Buttock support under side turning towards if hips tilting.

Salamba Sarvangasana I
Salamba Sarvangasana I
5-7 minutes

Using blankets, a belt and chair support as required.

Halasana
Halasana
3 minutes

Feet or thighs to chair if needed.

Virasana Forward
Virasana Forward
1 minute

Roll the buttocks back. Release head towards the floor.

Savasana
Savasana
5 minutes

Use head support.