Benefits: This seated forward fold extends the entire backside (west side) of the body. It lengthens the hamstrings
and relaxes the mind.
Posture:
Start in staff pose (dandasana), seated on the floor. If
the spine starts to round, the hamstrings are probably tight. Then sit on a folded blanket or two.
The legs are extended on the floor, straight in front of the body, toes pointing up towards the sky. Keep
the legs strong by pressing through the ball mounts of the toes and the center of the heel. Arms are straight
and extended at the sides, palms on the floor, fingers pointing forward towards the feet. Keep the arms
strong by pressing through the ball mounts of the fingers and the base of the palms (fully extend and spread the fingers).
To get good contact with the front of the sit bones, take both hands and internally rotate the right thigh, moving the
fleshy part of the buttocks off to the side. Do the same on the left thigh. This self
adjustment should allow for a taller spine.
As the tips of the shoulder blades move down towards the waist,
the shoulders drop. Lift the chest and heart. The neck extends so
the front and back of the neck are of equal length, chin parallel to the floor.
As with all forward bends, the bend comes
from the top of the groins, not the waist. Inhale to get inner body length. Exhale as the chin reaches
towards the shins, leading with the heart. If you feel the waist bending and the back rounding as you start
the forward bend, this may also indicate tight hamstrings. Back out of the forward bend until the spine
is once again neutral.
If the hands cannot reach the feet, use a strap to extend the reach. Place the
strap across the ball mounts of the toes. Wrap the strap around the palms to bring the chin closer to the
shins. Keep the spine neutral as the chin reaches for the shins. Lift the elbows to
the sides to broaden the chest, keeping the shoulders toward the back body.
Stay in the pose for
15 to 30 seconds breathing deeply and evenly. Come back to dandasana to rest.
