Dynamic forward bend video for general level students
Today’s session is an active forward bend sequence that aims to see what are the markers for going deeper into the forward bend action. When to go more forward and when to stay more upright. Look to maintain length at the front of the body in every pose and see how it can bring lightness as well as working into the hips, legs, and back.
Modifications for inversions are given. This session is suitable for women during their menstrual cycle.
Step by step instructions
Start in Supta Baddha Konasana and notice specifically when the breath begins to settle and how the upper back and chest can expand and open. Come up and go to Virasana Forward.
To keep the length in the front of the body, today take two bricks or two other supports (stool/chair/books) for the hands to be in Uttanasana with a concave spine. Follow with Adho Mukha Svanasana (Dog Pose) and then come to the wall for Full Arm Balance or its modification – Half Uttanasana hands to the wall (Menstrual Cycle), or walking up the wall hands to the floor. Continue with Pincha Mayurasana preparation, or going all the way up to the full pose.
A few standing poses with an emphasis on opening the chest and creating length in the front of the body follow: Trikonasana with bottom hand to a block or stool; Parsvottanasana with two bricks or chair for the hands and Prasarita Padottanasana with hand supports to find the front body length.
Get ready now for Sirsasana, full pose, or preparation. If not going into an inversion today, take 2 blocks in a T shape to lie over to open the back ribs and give a lift to the chest.
Now for the forward bends. Have a belt and blanket nearby and set up in Dandasana. Use the blanket as needed for extra height under the buttocks to give a lift to the spine and length to the front body. Continue with supports as required to keep the front chest as long as the back body and the hips going forward in: Janu Sirsasana, Triang Mukha Eka Pada Paschimottanasana, Marichyasana 1, Paschimottanasana, Baddha Konasana, Upavistha Konasana, and Parsva Upavistha Konasana to initiate the turning action. Take support for Bharadvajasana to move into the open twist and then adding the full version taking one arm behind you to bring further release for the shoulders and neck.
Finish the sequence with Sarvangasana (Shoulderstand) and Halasana, or Setu Bandha with feet on bricks or other supports for those not going upside down today.
Come down and go into Virasana Forward, and then finish with Savasana.
Equipment required
- Mat
- Blanket
- 2x Block
- Belt
Illustrated sequence of video
Download and print the free illustrated sequence of this video.
Video stills from this sequence
