Forward Bend with Wool Blanket and Pranayama Bolster

This entry was posted on August 5, 2020 by Charlotte Bell.

Forward bends are asana staples. In yoga apply, we bend ahead whereas standing, sitting and even mendacity down. By actively lengthening the hamstrings and muscle groups of the hips, you possibly can counteract the results of sitting in chairs. Forward bending is inherently calming so long as we strategy it with an perspective of ease and curiosity slightly than an perspective of drive. Forward folding, nevertheless, just isn’t as simple because it seems to be. Tight hamstrings or hips could make them lower than optimum. It is vital that we not solely apply ahead bends, but additionally spine-healthy ahead bends.

Keeping the muscle groups of the hips and hamstrings supple may also be good on your again. Relaxed muscle groups in your hips and hamstrings will provide help to preserve the pure S-curves of your backbone. Tight hamstrings can place the pelvis to tuck the tailbone beneath, a recipe for disc issues on the road.

It is vital that we preserve continuity between the pelvis and backbone as we bend ahead. As a rule of thumb, the pelvis and backbone ought to transfer collectively to advertise continuity and defend the intervertebral discs, but additionally to maintain the sacroiliac joint in its most steady place.

In seated ahead bends, sitting on a yoga blanket to encourage ahead motion within the pelvis and bending your knees barely may help transfer your pelvis and backbone collectively. A pranayama pillow is the right dimension to assist your knees. Using props is one of the simplest ways to make sure you are working towards spine-healthy ahead bends.

Using props for spine-healthy ahead flexions

Here's the right way to use props to create a spine-healthy Paschimottanasana (Seated Forward Bend Pose).

  1. Sit on a yoga mat along with your legs straight out in parallel.
  2. Fold a yoga blanket so it’s about 2 inches thick. Sit on the blanket along with your pelvis on the sting and your legs on the ground. When you are feeling your pelvis tilt again and your lumbar vertebrae protrude again, fold one other blanket underneath your pelvis.
  3. Place a pranayama pillow underneath your knees. If you don't have a pranayama pillow, you possibly can roll up a blanket and place it underneath your knees.
  4. To get into the ahead bend, tilt the highest of your pelvis ahead and elongate your entrance physique. In different phrases, do the ahead bend along with your pelvis. Hold your backbone for so long as you come ahead. It's okay to softly flex your backbone as soon as your pelvis is tilted ahead.
  5. Hold for 5-10 deep breaths to permit your higher physique to vibrate along with your respiratory. Check your arms and shoulders. Are you tensing up there? How about your facial muscle groups and neck? Relax the place you possibly can. As you inhale, come out of the ahead bend.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Mindful Yoga, Mindful Life: A Guide to Daily Practice, revealed by Rodmell Press. Her second e-book, Yoga for Meditators (Rodmell Press), was revealed in May 2012. She writes a month-to-month column for CATALYST Magazine and is an editor for Yoga U Online. Charlotte is a founding member of GreenTREE Yoga, a nonprofit that brings yoga to colleges and underserved populations. A lifelong musician, Charlotte performs the oboe and cor anglais within the Salt Lake Symphony and within the people sextet Red Rock Rondo, whose DVD received two Emmy awards in 2010.


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