Seated Forward Bend: Step by step instructions
Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Oscillated slightly on his left buttock, and pull your right to be away from the heel bone to the right hand. Repeat in the other side. Turn the upper thighs slightly and press them against the floor. Press through your palms or fingers on the floor next to your hips and lift the top of the sternum toward the ceiling as the top thighs descend.
See also leaning over seated
Draw the deep inner edges in the basin. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen your tailbone to the back of the pelvis. If possible take the sides of the feet with hands, thumbs on the soles of the feet, elbows fully extended; if possible, a strap loop around the soles of the feet, and firmly hold the belt. Make sure your elbows are straight, not bent.
See a demonstration Seated Forward Bend
When you are ready to go further, do not pull you in the elbow forward, if your hands on your feet and keep the belt. Always lengthen the front torso into the pose, keep your head up. If you keep your feet, bend your elbows to the sides and lift away from the plant; Now if the strap, lighten your grip and walk the hands forward, keeping long arms. The belly should touch the thighs, then the upper abdomen, below the ribs, and the last head.
With each inhalation, lift and lengthen the torso slightly forward; with each new version of exhalation a little further into the corner before. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Finally, you may be able to stretch your arms beyond the feet on the ground.
See also Forward crouches
Stay in the pose for 1 to 3 minutes. To come, first lift the torso away from the thighs and straighten the elbows again if bent. Then inhale and lift your chest, pulling the tailbone down and into the pool.
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information which
the Sanskrit name
Fascinations
poses Level
1
Contra-indications and warnings
asthma
diarrhea
back injury: Only perform this pose under the supervision of an experienced teacher.
Modifications and Accessories
Most students must sit on a folded blanket in this pose, and most beginners will need to have a strap around the legs. The extremely steep students can place a rolled blanket under your knees.
Deepen the Pose
Once it is fully in the corner before it can re-extend the elbows. There are several ways to do it. You can shake hands around the feet, or turn his back with one hand to the plant and its accession to the wrist with the other hand. You can also place a block against the soles of the feet and handles with your hands.
therapeutic applications
--->
preparatory postures
Alaskan
Ender Sisals
Euthanasia
raises surveillance
hardhead Ascenders
Tip for beginners
Never force in a forward bend, especially when sitting on the floor. Coming forward, as soon as the space between the pubic bone and the navel shortening, brake feel, slightly lift and lengthen again. Often, due to pressure on the back of the legs, leaning forward a beginner not go very far forward and could be more like sitting up straight.
Benefits
Calms the brain and helps relieve stress and mild depression
It stretches the spine, shoulders, hamstrings
It stimulates the liver, kidneys, ovaries and uterus
improves digestion
It helps relieve symptoms of menopause and menstrual discomfort
Relieves headache and anxiety and reduces fatigue
Treatment for hypertension, infertility, insomnia and sinusitis
Traditional texts say that Fascinations increases appetite, reduces obesity, and cures diseases.
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