January 6th, 2015: It may be a new year by the solar calendar but I still feel the need to deeply hibernate. I look to the supported standing and seated forward bends for solace. One of my favorite ways to start a practice is with supported Adho Mukha Svanasana (downward facing dog) using the ropes or hands to the wall with the head supported; supported Ardha Uttanasana (intense stretch standing forward bend) with the legs wider than hip width apart and the crown of the head resting on a brick or the forehead resting on a chair or other support; Prasarita Padattonasana (wide leg intense stretch standing forward bend) with the crown of the head on the floor or a brick or the forehead supported on a chair for Ardha/half pose. I often go through the arm variations in Prasarita Padattonasana (tripod, holding outer ankles, paschima namaskar) and when I come out I am almost always compelled into Sirsasana (headstand). To prepare myself for the seated forward bends, I practice Virasana (heroes pose) with Parvatasana arms (bound hands extended up); Upavista Konasana (Seated wide angle); and Baddha Konasana (bound angle). Dandasana is the foundation for all the seated forward bends. It is good to practice Dandasana and a brief Paschimottanasana (intense stretch of the back body) before going into the assymmetrical seated forward bends: Janu Sirsasana, Triang Mukhaikapada Paschimottansana, Marichyasana I, Ardha Baddha Padma Paschimottansana. Then rebalancing by going back to Paschimottanasana. Transition into a variation of Salamba Sarvangasana (shoulderstand) with a couple of seated twists: Bharadvajasana I, II with the full arms to prepare the shoulders. Continue the forward bend practice by bookending Sarvangasana with a longer Halasana (plow) or Ardha Halasana with the legs on a chair. Finish with a Savasana where you are snuggled under blankets and can take in the deep peace and contentment generated through the forward bending postures.
Posted on: Tue, 06 Jan 2015 16:20:58 +0000
Trending Topics
Recently Viewed Topics
© 2015