Featured Asana

Description:

• This is a forward bend.

Method(how to):

• Sit at the very edge of a folded blanket with both legs extended. Have a folding chair nearby. Pull the flesh away from the buttocks, press hands into the floor as you inhale lengthening the spine upwards.
• Bend your right knee, pull the leg into your chest then let your right knee gently fall to the side. Bring the heel of the right foot into the inner edge of the right thigh. Rotate your left leg inwards so that your knee and foot both point straight up.
• First inhale lifting the spine, turn your torso to face the straight extended leg. Draw the shoulder blades down into the back, opening the chest. Tilt your sacrum forward; draw your low back in and up.
• Exhale leading with your heart and extend forward over the left leg resting the arms, head or forehead on the seat of a chair. Press outer edge of your right foot down and into the floor. Press your left thigh down extending from pelvis through to the top of the head. Hold this pose for several deep breaths. Inhale back to sitting with both legs extended. Lengthen spine then repeat on other side (option hold compressed side longer).

Benefits:

• Counteracts the tendency to round or hunch the back and shoulders.
• Strengthens the low back.
• Stretches hamstrings, calves and low back muscles.
• Opens the chest and lungs.

Breathing:

• Use the inhalation to lengthen the body from the tail all the way through to the top of the head. Use the exhalation to stretch the spine finding even more length through the forward movement and extension.

Modifications:

• If a blanket is not high enough for the pelvis to tilt use more blankets, a pillow or a block instead.
• To deepen the bend pull on the legs of a chair.
• Use a strap around the ball of extended foot. The more you pull on the strap the more opening there will be in the chest.
• If you are comfortable doing this pose without a chair or strap have someone place a sandbag on the convex side of the spine.
• If you are comfortable moving beyond the height of the chair but still need support try using a bolster (or blanket) across the straight leg (above or below the knee) to rest the forehead on and release the spine.

Precautions:

• Both sides of the body will be uneven so do not pull with both arms expecting the same release from each side of the back.
• Turning the body to face the extended leg is important, but do not force this if your rotation is going opposite to the extended leg you much be very aware.

Counter Pose:

• Lie on your back and draw your Knees to the chest