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Paschimottanasana - Seated Forward Bend
Start by sitting on the floor, legs together and straight in front of you
keep the backs of your legs on the floor at all times
keep your sitting bones on the floor with equal weight on each
Keeping the spine and neck straight, exhale, bend forward from the hips toward the feet
grasp the thighs, shins or toes
relax the neck, keep the sacrum tucked in and breathe
hold the pose for a few seconds to a couple of minutes.
To modify, on the inhale, lift and straighten your back, neck, and arms
again, hold for a few seconds and return your head toward your thighs
when complete, come to a standing position.
More Advanced Yoga Poses Standing Forward Bend Pose - Uttanasana
Click on the yoga charts below for details...
Let's start with yoga Mountain Pose, Tadasana.
spread your legs comfortably spread, just over a hip width
inhale, either clasp your hands behind your back, or place them on the left leg
exhale, bend forward from the hips toward the left foot and leg
lengthen your lower back and sacrum as you do so
hold the pose for as long as you desire, breathing in and out deeply
when ready, exhale up into standing, and breathe
repeat for the opposite side.
Halasana - Plow Pose
Start by laying face up on the floor
bring the knees to the chest
exhale, use your weight and arms to softly push yourself onto your upper back and shoulder area
either hold onto the legs, lay your arms flat on the floor, or place your palms on your lower back for stabilization
when ready, straighten the legs
breathe and relax into the pose.
A variation of this yoga asana is to move the extended legs apart a distance.
Keep within your comfort level.
Each time you practice Halasana, you may move the legs apart further
when complete, slowly bring the legs back toward the chest
roll back onto your back. Relax and breathe.
Accredited Hatha Yoga Training Certification
My name is Karen Sandler.
If you're interested in becoming a hatha yoga teacher, I offer an outstanding 200 and 500 hour certification courses, massage therapy CEUs, and advanced hatha yoga teachings.
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Here are beginners and advanced hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...
tree - vriksasana crow - kakasana dancer - natarajasana warrior or hero pose - virabhadrasana III hand to toe - utthita padangusthasana side arm balance - vasisthasana shoulder stand - sarvangasana head stand - sirshasana hand stand - adho mukha vriksasana plow - halasana mountain - tadasana warrior or hero - virabhadrasana II warrior or hero - virabhadrasana I triangle - trikonasana cat or table pose - marjariasana sun bird - chakravakasana staff - dandasana seated boat - paripurna navasana downward facing dog - adho mukha svanasana upward facing plank - purvottanasana face down moves - navasana vinyasa leg raises - ab vinyasa knee to chest - apanasana vinyasa monkey god - hanumanasana runners poses - ashwa sanchalasana thunder bolt - vajrasana or virasana pigeon - kapotasana bridge - setubandhasana bow pose - Dhanurasana wheel pose - chakrasana standing forward bend - uttanasana camel - ustrasana seated forward bend - paschimottanasana
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Hatha Yoga And Astrology
Discover your compatible astrology love signs: includes western, Indian, and Chinese Calendars, as well as Yoga of Numbers.
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