Forward Bends Yoga Poses | iHanuman


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Forward Bends

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Model: Shaaron Honeycutt
Geometry: The standing leg and torso are in Uttanasana with one leg extended up towards the ceiling. 
Model: Bartosz Bobkowski Credit: Dharma Yoga & Ayurveda
In this preparation for the full pose, the right leg is in ardha padmasana and the left leg is in pascimottanasana. Hold the foot (or a strap) and extend the torso over the straight leg. From Dandasana, reach the right hand behind the right knee and draw the knee out to the side, creating space behind the back of hte right knee as you do so. Reach the left hand underneath the right foot and draw the foot up into the top of the left thigh and release the foot onto the thigh. Release the right hand from behind the right knee.
Credit:  Scuola Yoga Camerino
Watch a beautiful demonstration of Vajrasana, Parvatasana in Vajrasana, Adho Mukha Virasana and Adho Mukha Svanasana with Senior Iyengar Teacher Patricia Walden.
Model: Cynthia Woodring
Extend the inner thighs back to create space to move the abdomen forward.  Draw the lower back ribs in to take the front lower ribs forward over the legs. 
Siegfried Bleher in Malasana
1. Squat on the haunches with the feet together; inner sides of the feet, thighs and calves touching. The soles and the heels should rest completely on the floor. Raise the seat from the floor and balance. 2. Stretch the arms forward, in line with the shoulders, the palms face the floor. 3. Take the arms backwards, hold the backs of the ankles. Separate the knees and stretch the spine forward. Stay in this posture for 10 - 15 seconds. 4. Take the arms behind the back and clasp your hands. Stretch the spine so that it is parallel to the floor.

Asana Sequences

Tree posture, known as Vrikshasana in Sanskrit, is an excellent posture for everyone practicing yoga – from beginners to advanced practitioners. Regular practice of vrikshasana will help to build strength and stabilise the ankle joint, help strengthen and charge the core, and improve the practitioners balance. First, we'll instruct the basic alignment and cues to get you into your vrikshasana, take a more in depth look at some of the tree yoga benefits, and then finish with some modifications or versions of a tree yoga asana that can diversify the posture, it’s benefits, and your practice.
This class, hosted by Iyengar Yoga Therapeutics, is the second in a 6 part therapeutic series for teaching yoga to women going through menopause and those who are post menopausal. We started in a supported version of Viparita Dandasana and Supta Virasana to open the chest before forward bending. The recommendation is to keep women more supported during menopause and ask them to sharpen their practice once they are post menopausal. The end of the class started with supported Janu Sirsasana and ended with Viparita Karani. This short sequence of 4 poses is a sequence Bobby also recommends to prevent and to minimize hot flashes. 
A strong morning practice including forward bends, twists and backbends with Advanced Iyengar Yoga Teacher, Lois Steinberg. This event was hosted by The Iyengar Yoga National Association of the United States. 
On this final day of the online intensive with Abhijata, we began the practice with Pranayama - both seated and supine. Abhijata introduced Pranayama as a practice of sensitivity. Then we practiced several poses, each one with support as Abhijata encouraged us to recognize props as tools to help us realize yoga as a way of life. 
On the fourth day of this online intensive, which was also mother's day, we practiced forward bends. Abhijata introduced us to the term, Iccha shakti, meaning willpower and she encouraged us to have the desire or will to practice. She said if you have this will or desire, this is what separates the ordinary person from an extraordinary person. The ordinary person, their will is extinguished easily. We practiced our forward bends with as much support as necessary and moved from the inner groins and lower back forward. We completed the practice with Salamba Sarvangasana I, Supported Shoulderstand, the mother of all asanas. And we concluded with a supine practice of Antara Kumbhaka pranayama. 
On the third day of this weeklong online intensive, Abhijata Iyengar encouraged us to soften and  in particular to soften our groins. For the first half of this class, we belted our pelvis and legs together; placing a belt on the pelvis, the shins, the thighs and the ankles and Abhijata welcomed the use of 6 belts on the legs, if available. We also placed a 4-fold cotton pune blanket in between our upper thighs to further emphasize the softening of the groins. During this class, Abhijata encouraged us to make our yoga practice comfortable because so much of our world right now is uncomfortable. We ended the session in Svastikasana supported with the back at the wall with the practice of Ujjayi III pranayama.
This was the second day of practice during Abhijata Iyengar's Online Intensive, The Power of Unity. Most of these poses were practiced using some form of support. Most of the standing forward bends included head support and most of the other standing poses used the wall for support. Abhijata encouraged us to be gentle with ourselves during this time, saying that "Everything is so uncomfortable right now. Your yoga practice should be comfortable". 
Enjoy the benefits of forward bends for calming and cooling the nervous system during the busy hot days of summer. Join us for this sequence on the 5th Annual Day of Yoga on June 22nd or practice this sequence at another time to cool yourself down.
Recorded Live at the Yoga Institute of Champaign Urbana, this is a killer three-hour forward bends class with Senior Teacher, Lois Steinberg. 
The Heart, Lung, Large and Small Intestine Meridans all run along the chest cavity around the physical heart and lungs and/or up and down the inner and outer arms. Keep your mind cool as you contemplate and practice this sequence.
The spring season invites us to explore our Liver and Gallbladder meridians on the inner and outer thighs. Consider poses which extend and stretch these areas of the body. On this cold and rainy spring day, I chose more of a restorative practice incorporating Forward Bends and Inversions, but another sequence may include more standing and seated twists. Enjoy. 
During the Summer Session, John practices cooling forward bending poses to balance the heat of the season.  This is a strong forward bending class including Krounchasana, Akarna Dhanurasana, Malasana and Kurmasana.All John's classes follow the Iyengar method of yoga, based on the teachings of B.K.S. Iyengar, the foremost living yoga teacher in the world. His rigorous approach emphasizes a balance between strength and flexibility, builds endurance, and develops Self-awareness through precision in movement and attention to subtleties of body, breath, mind, and spirit. Listen to a Sample and Download this Class!
All John's classes follow the Iyengar method of yoga, based on the teachings of B.K.S. Iyengar, the foremost living yoga teacher in the world. His rigorous approach emphasizes a balance between strength and flexibility, builds endurance, and develops Self-awareness through precision in movement and attention to subtleties of body, breath, mind, and spirit.
Level II classes are for the students who have completed the introductory (Level I) course. The basic poses will be refined with an emphasis on all the standing poses. Inverted poses (headstand, plow, and shoulderstand) will be introduced. Listen to a Sample and Download this Class
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