paschima (the back of the body) + uttana (intense stretch) + asana (pose)
In Seated Forward Fold, our upper bodies fold forward over our legs, with—if possible—our foreheads resting on our knees, & our hands cupping the soles of our feet. This intense back stretch seems simple enough, but can be a challenge, especially for those of us who lead a sedentary lifestyle. This is not a "how low can you go" pose, so if you can't reach your toes, try reaching for your shins or ankles first, or keeping your knees bent, or using a prop. The idea is to go forward with your heart (not your head actually), & not necessarily down. Make sure you're thoroughly warm before bending, so spend some time in Palm Tree, Cobbler's Pose (including its Forward Bend variation), & Head-to Knee Pose. Remember to use the rhythm of your breath to find length & breadth; with each inhalation, lift & lengthen your chest, & with each exhalation, bend forward from the hips a little more. If your hands are resting on your feet, let your elbows bend out to the sides. Afterwards, Puppy Pose, Down Dog, & Staff Pose will help relax those muscles you've just stretched or counter with Bridge & Reverse Plank. Like all grounding poses, this Beginner-friendly Foundation Pose not only calms the mind & body, but teaches us patience, humility, & the art of surrendering ourselves. Namaste babies!
Benefits:
stretches the hamstrings, calves, gluteus, pelvic region, adductors of the inner thighs, & back muscles
lengthens the entire spine
increases spinal flexibility
counters tight hips
is therapeutic for sciatica, & neck & shoulder pain
tones the abdomen & legs
helps to improve posture
stimulates the liver, kidneys, ovaries, & uterus
is an excellent posture for those with hypertension, IBD, & urinary control disorders
alleviates menstrual pain
detoxifies the body
calms the nerves & mind.
Remember: bend from the hips, not from the back. The aim is to keep the spine horizontal as we fold until we´ve reached as far as we can go. And no hunching! - keep your shoulders away from your ears.
Props: yogis with limited flexibility (or simply aren't able to sit with a tall, straight back) should place a cushion, yoga wedge, or folded blanket beneath their hips for support. (Alternatively, they can simply bend their knees a bit more.) If the back of the knees are stiff, a cushion or folded blanket under the knees will help too. If you experience discomfort/stress in the chest or the lower abdomen, place a cushion, folded blanket, or bolster on the thighs, & then lay yourself over your thighs as you reach for your toes. A yoga strap or scarf lassoed around the feet will assist those who can´t quite reach their toes. Lastly, this pose can be expressed by sitting in a chair, with the torso draped over the lap.
Avoid or modify Seated Forward Fold if you
suffer from High Blood Pressure
have sustained any injury to the knees, hips, pelvis, shoulders, rib cage, &/or spine
have slipped disks, sciatica, SI-joint instability, or advanced cervical & lumbar spondylitis, hernia, diarrhea, ulcer, &/or hypertension
have undergone recent his or abdominal surgery
have especially tight hamstrings, weak ankles, & knees
are heavily pregnant
lack Breath-Body Awareness.
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