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.
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.
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, legs as in uttanasana.
Work to get a horizontal stretch as much as a vertical stretch at backs of legs.
Step into pose from AMS with hands to floor or blocks.
Hands to floor or blocks – concave spine. Then walk hands back to capacity, head towards floor.
Work to your level. You can do preparation with three blocks, or go up to full pose with or without wall support.
Leg to side, extend outward.
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 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.
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.
Feet hip width apart. Sit on blanket or bolster if spine is rounding backwards.
Rest forearms or hands onto head support.
Change cross of legs and repeat.
Open twist to each side. Buttock support under side turning towards if hips tilting.
Using blankets, a belt and chair support as required.
Feet or thighs to chair if needed.
Roll the buttocks back. Release head towards the floor.
Use head support.
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.