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Understanding Yoga through Knowledge and Practice




ASANA: FORWARD BENDS:

Forward bends stretch the back, or west side of our bodies, including the muscles along the spine, the buttocks, hamstrings and calves. These poses also allow you to go inside and listen to your inner voice (and sometimes resistance). Practice forward bends with an attitude of surrender.


ADHO MUKHA SVANASANA (Downward Facing Dog)

  • Begin on all fours with hands slightly forward of shoulders
  • Turn toes under and lift knees off floor
  • Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in
  • Hold 1-3 minutes, release into Childs Pose
  • Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs
  • Preparation: Supta Padangusthasana, Uttanasana
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BALASANA (Childs Pose)

  • Kneel on shins with big toes together, knees apart
  • Lower hips towards heels and belly on thighs
  • Rest forehead on floor
  • Place hands beside heels, with backs of hands on floor
  • Therapeutics: Stretches back body and increases breath awareness there, allows for going inwards, all-purpose resting pose
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DOLPHIN
  • Begin on all fours with hands clasped, elbows placed shoulders width apart
  • Turn toes under and lift knees off floor
  • Step feet slightly in, heels remain lifted
  • Press forearms into floor and draw shoulders down the back
  • Press thighs back and draw belly in
  • DO NOT PLACE HEAD ON FLOOR!
  • Hold up to 2 minutes, then release into Childs Pose
  • Therapeutics: Stretches and strengthens upper back and shoulders
  • Preparation: Adho Mukha Svanasana
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JANU SIRSASANA (Head to Knee Pose)

  • Sit on floor with right foot on inside of left thigh, left leg straight
  • Press left leg into floor and extend through ball of left foot
  • Inhale and sit up tall through front of chest
  • Exhale and release forward from hips, keeping heart forward and shoulders relaxed
  • Hold up to 1 minute each side, then release
  • Therapeutics: Stretches back of legs, hips and lowe back
  • Preparation: Baddha Konasana
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MALASANA (Garland Pose)

  • Stand with feet hips-width apart
  • Bend forward from hips into Uttanasana
  • Drop hips towards floor, lift heels from floor if necessary or use rolled blanket for support under heels
  • You may also lean hips against wall for support, esp if in low back pain
  • Place elbows on knees and hands in Anjali Mudra
  • Lift heart and release shoulder blades down back
  • Hold up to 1 minute, then release into Uttanasana
  • Therapeutics: Stretches lumbar, opens ankles, strengthens legs
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MARICHYASANA I (Pose Dedicated to the Sage Marichi)

  • Sit with left leg straight and right foot on floor beside left thigh, keep legs hips-width apart
  • Inhale and sit up tall through front of chest bringing right arm inside right knee
  • Exhale and release forward over left leg
  • Hold up to 1 minute each side, then release
  • Therapeutics: Stretches back of legs, hips and lowe back
  • Preparation: Janu Sirasaana
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PADANGUSTHASANA (Big Toe Pose)

  • Begin in Tadasana
  • Bend forward from hips
  • Grasp big toes with index and middle finger of each hand
  • Open heart forward and draw thighs and sit bones back
  • Hold for 10 breaths, release into Uttanasana
  • Therapeutics: Stretches front torso, backs of legs
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PARSVOTTANASANA (Pyramid Pose)
  • Stand with feet wide apart
  • Turn right foot in 60 degrees, left foot out 90 degrees; turn pelvis towards short end of mat
  • Inhale and lift arms overhead
  • Exhale and bend forward from hips bringing hands on blocks placed on either side of front foot
  • Lengthen spine forward, then fold forward over front leg
  • Hold up to 20 breaths each side, then release
  • Therapeutics: Stretches hamstrings, increases hip flexibility
  • Preparation: Uttanasana, Adho Mukha Svanasana, Prasarita Padottanasana
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PASCIMOTTANASANA (Seated Forward Bend)

  • Sit with both legs in front of pelvis
  • Press thighs into floor and extend through balls of feet
  • Inhale and sit up tall through front of chest
  • Exhale and release forward over legs
  • Do not overly round the back
  • Hold for up to 1 minute, then release
  • Therapeutics: Stretches entire back body
  • Preparation: Janu Sirsasana
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PRASARITA PADOTTANASANA (Wide-Legged Forward Bend)

  • Stand with feet wide apart
  • Bend forward from hips placing hands between feet
  • Release spine forward with crown of head facing floor
  • Therapeutics: Intense hamstring stretch, opens back of body
  • Preparation: Uttanasana
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UPAVISTHA KONASANA (Wide-Angle Seated Forward Bend)

  • Sit with legs apart, no wider than a 90 degree angle
  • Inhale and sit up tall through front of chest
  • Exhale and release forward over legs
  • Do not overly round the back
  • Hold up to 1 minute, then release
  • Therapeutics: Stretches entire back body and the groins
  • Preparation: Janu Sirsasana
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UTTANASANA (Standing Forward Bend)

  • Stand in Tadasana
  • Inhale arms overhead
  • Exhale and bend forward from hips
  • Engage quadriceps and draw belly in as you press heels into floor, and sit bones upwards
  • Hold up to 1 minute
  • Release back into Tadasana by drawing hands onto hips and lifting entire torso up as a single unit
  • Therapeutics: Stretches entire back body, especially hamstrings and low back
  • Preparation: Supta Padangusthasana
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Asana Index:  Warm-Ups - Seated Poses - Standing Poses
Forward Bends - Back Bends - Twists - Inversions - Restoratives