Folding forward – I bow to
This is the second part of the Sun Salute series written for Families Online on the 17/04/2011 I am enjoying April. We have had some beautiful summer days, some very changeable days and are sure to get some April showers too. But every cloud has a silver lining and we are continuing our celebration of the Sun through the practice of Surya Namaskaram – the sun salutation. For a full yoga practice or shorter sunsalutes session please visit http://anjayoga.podbean.com for FREE and £4.99 audio classes – and even better join a class!
Standing Forward Bends
Having a firm foundation in your mountain pose (tadasana) is the perfect starting point for our forward bends. Basically you aim to literally fold forward from your hips keeping both legs and spine long and strong just like your tadasana. But most of us have either very tight hips or hamstrings (muscles at the back of our legs) and we suffer with tension in our back. Suddenly coming into a forward bend can seem rather challenging. However in yoga there are always modifications and you always work with your body and how it feels at that present moment.
Let’s start:
From mountain pose with the arms above your head exhale and – with a straight spine – hinge from your hips. Think of lengthening the heart forward. Bring your fingertips to the floor or place them on blocks next to your toes. If your hands do not reach the ground bend your knees. In fact bend your knees so much so your belly touches your thighs. This way you are not over-stretching your spine making your back vulnerable to injury or strain. Your are now in Uttanasana (translated as ‘intense stretch’).
The half way point – extend your spine:
On an inhale extend your chest to ‘half-forward bend’ (Ardha Uttanasana). Now your spine is complete straight (within its natural curves). Your finger tips are resting on the floor or on your shins. Think of creating space between your pubic bone and your navel – and from your naval to your heart. Exhale as you fold into your standing forward bend once again.
Moving with the breath – follow the flow.
For a few breathes move between your Uttanasana and your Ardha Uttanasana.
From tadasana inhale – raise your arms above your head.
Exhale – hinging from your hips fold into your standing forward bend. Bend your knees if appropriate.
Inhale – extend your heart to a half forward bend.
Exhale – fold forward.
Inhale – repeat into your half forward bend
AND either continue between your two forward bends
OR exhale, take your hands to your hips keeping a straight spine
then inhale up to standing with a straight back – tadasana.
As always have fun, follow your breath and listen to your body.
If you have any injuries, medical conditions or any health concerns or if you are pregnant or a new mum please speak to a yoga teacher or health professional before starting a new exercise programme. Vvisit www.yogaembodied.com for further details on yoga and ayurveda.
Anja is yoga teacher specialising in Vinyasa Flow (all levels), Pregnancy Yoga and Postnatal Yoga..
She has a BSc and PGDip in Ayurveda from Middlesex university. This qualifies her to practice as an Ayurvedic practitioner, advising on herbs, lifestyle, diet as well as giving body treatments including massage.