Yoga Session 6 + 7: Basic and Advanced Forward Bending Poses

Basic Forward Bending Poses are great to stretch the back, waist, and hamstrings and are often used as a gentle warm-up before any physical activity. Below are some that are helpful to know:

Forward Bend

1. Sit straight and bring the legs together in front (Danda-asana)

2. Bend forward. Try to hold on to feet with both hands

Half Forward Bend

1. Sit in Danda-asana

2. Bend one leg in and reach over as far as possible, bending the back. In villages, many families cook food in this position.

3. Repeat on other side

Half Lotus

1. Sit in Danda-asana

2. Bend one knee in, place the foot over the other thigh

3. Raise the arms up and bend forward as far as possible, ideally touching the feet

4. Repeat on other side

3-Limb Back Stretch

1. Sit in Danda-asana

2. Bend one knee so that the foot is next to your hip. Keep the other leg flat on the mat

3. Lengthen the lower back and reach forward, touching feet if possible

4. Repeat on other side

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Advanced Forward Bending Poses provide a deeper stretch and to improve flexibility faster. The poses are a little more complicated, so I would suggest trying these after the basic poses and a warm-up routine.

Marichi Pose 1 Sit in Danda-asana Bend right knee so it faces upward, without leaving a gap between the heel and buttocks. Raise the arms up. Move the right arm around the bent leg and join the left and right hand behind the back. Bend forward, moving the forehead toward the straight knee as close as possible Repeat on other side

(*Harder Version*) Marichi Pose 2 Sit in Danda-asana bend the right knee upwards and bend the left leg, placing the left foot on the right thigh. Raise the arms, then circle both arms around the legs and join them behind the back Bend forward, resting the forehead or chin on the left knee Repeat on other side

Forward Butterfly Pose 2 Sit in Danda-asana Bend both legs in, joining the soles of the feet Draw the shoulders back and sit straight. This is Forward Butterfly 1 Bend forward. Rest the forehead or chin on the floor.

*To get a deeper stretch, move the feet closer in and bend forward

Tortoise Pose According to a mythological story, when a mountain was sinking, a tortoise dived into the ocean and lifted the mountain up on its back, way too high. To balance the height, an eagle rested on top of the mountain and pushed it in place. In this pose, we'll all pretend to be sleeping tortoises with strong backs! Sit in Danda-asana Bend both knees upwards and spread the legs about hip-width apart Insert the arms under the knees. Extend the arms sideways and try to straighten the legs without widening them too much Rest your head, chin, or chest on the floor. This is Tortoise Pose For a challenge, join the hands behind the back and cross the ankles. This is Sleeping Tortoise Pose. (For the Sleeping Tortoise Pose) Switch positions of the crossed ankles