Forward bends stretch and calm the body.
BENDS
Seated forward bend
paschimottana asana
Starting pose
Lie on the back with the arms along the sides.
Into the pose
Stretch both arms forward until they reach just above the knees. Lock thumbs.
While breathing in, gradually extend the arms above the head, then stretch them backwards until they reach the ground behind the head.
While breathing out, roll the back up from a lying to a sitting position. Keep the arms outstretched during this movement.
While breathing in, stretch the arms upwards.
While breathing out, curve the body forward from the hips, keeping the back flat and the arms outstretched. Place the hands on the knees. Continue the movement whilst breathing out and arching the spine outward (belly in), so that the head moves towards the knees. Grip around the feet or calves.
Hold
Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.
Out
Tuck the chin in towards the hollow of the throat.
While breathing in, let the palms slide up along the legs and roll the spine slowly up into a sitting position. Continue moving smoothly backwards until you are lying on the ground. Lift the chin from the chest last.
Lie on the back to rest.
Standing forward bend
Starting pose
Stand with parallel legs and the arms hanging straight down at the sides.
Into the pose
Lock thumbs in front of you.
While breathing in, lift both arms and stretch them upwards.
While breathing out, bend the upper body forwards from the hips, keeping the back straight as long as possible, and holding the head in a straight line with the back.
Continue the movement by curving the spine and lowering the head towards the feet. Grip around the ankles or calves, and then tuck the upper body closer to the knees. With more practice, grip the toes.
Hold
Hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.
Out
Tuck the chin in towards the hollow of the throat.
While breathing in, slide the hands up the back of the legs and roll the spine slowly up into an upright position. Lift the chin last.
Return to the starting pose. Rest while standing with the feet together. padhasta asana
Seated sidebend (I)
janusir asana
Starting pose
Sit with outstretched legs.
Into the pose
Move the left foot towards the crotch and stretch the right leg to the side. Place the right hand on the left knee.
Straighten the back.
While breathing in, extend the left arm to the side and up.
While breathing out, lean the upper body and left arm towards the right leg.
Twist the back so that the chest and face turn slightly upwards.
Hold
Hold the pose for up to 30-60 seconds.
Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.
Out
While breathing in, stretch the left arm slowly upwards and straighten the upper body. Lower the arm while breathing out.
Return to the starting pose.
Rest for a short while. Do one cycle of full yoga breathing.
Repeat the posture on the opposite side.
Lie on the back to rest.
Seated sidebend (II)
Starting pose
Sit with outstretched legs.
Into the pose
Move the left foot towards the crotch and stretch the right leg out to the side.
Straighten the back and twist the upper body towards the right.
Lock thumbs.
While breathing in, extend the arms upwards.
While breathing out, lean the upper body slowly forwards towards the right leg as far as possible. Keep the back straight. Lower the arms to the right leg.
Hold the pose with the back straight for a short while. Observe free and relaxed breathing. janusir asana While breathing out, bend the back and head towards the right knee. Grip around the foot or calf.
Hold
Hold the pose for up to 30-60 seconds.
Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.
Out
Tuck the chin in towards the hollow of the throat.
While breathing in, release the foot and let the hands slide up along the sides of the right leg while rolling the spine upwards.
Rest for a short while. Do one cycle of full yoga breathing.
Repeat the posture on the opposite side.
Lie on the back to rest.
Plough
hala asana
Starting pose
Lie on the back with the arms along the sides.
Into the pose
While breathing out, slowly lift both outstretched legs up over the head and backwards until the feet touch the ground.
Place the palms on the back for support.
Hold
Hold the pose for up to 30-60 seconds.
Keep the legs extended. Relax all muscles that are not needed to maintain the pose.
Observe free and relaxed breathing.
Out
Place the palms on the ground.
While breathing in, slowly roll the spine back down and lower the hips into the starting pose. Let the outstretched legs pass as close to the face as possible.
Lie on the back to rest.
Easier version:
Bend the knees slightly while lifting or lowering the legs.
Starting pose
Sit on the heels with the hands in the lap.
Into the pose
Kneel up on all fours with flexed ankles and with the toes on the ground.
Lift the bottom up into the air, keeping the legs and arms outstretched and the palms on the ground, so that the body forms a triangle.
Lower the heels towards the ground and draw the chest closer to the knees.
Hold
Hold the pose for up to 30-60 seconds.
Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing.
Dog
adho mukha svana asana
Out
Bend the knees and lower the back so as to return to the starting pose.
Rest while sitting on the heels with the hands in the lap.
The posture is also a part of the sun salutation (page 96).