Forward folding postures, whether supine, standing, or seated, typically challenge 99% of yoga practitioners. Even though the intent of forward folds is to calm the nervous system and ease tension in our muscular-skeletal structure, typically the opposite effect is apparent. Tight hips and hamstrings, compressed knee joints, and lower back strain are often where we feel intense sensation in a forward bend. So, how can we ease into a forward fold without feeling like we are torturing ourselves?
The following Yoga Actions will bring greater ease and well-being to your forward bending practice.
Yoga Action (Annamaya Kosha):
1) Place a rolled blanket or bolster under the back of your knees.
2) Place a looped belt around your front hip bones (not waist) and those of your partner. In place of a partner, you could also use a couch or bed leg. The belt must remain taut, inhibiting your lower belly from collapsing forward and encouraging your lumbar vertebrae to open.
Yoga Action (Pranamaya Kosha):
– INHALE into your calf muscles, and imagine the breath is traveling down the outer, middle, and inner calf muscles into your heels.
Yoga Action (Manomaya Kosha):
– rest in the pose by silently repeating to yourself “Soften where there is tension.”
NOTE: It may take more than one pose before you awaken these yoga actions or areas in your body and begin to feel the arising sensations and releases. In that case, apply the three yoga actions to the following poses –
VIPARITA KARANI
SUPINE HAPPY BABY
PRASARITA PADOTTANASANA
BALASANA
For more yoga actions and teachings, click here. Namaste.
