Two poses for today are Wide-legged Forward Bend and Seated Forward Bend
Wide-legged Forward Bend and Seated Forward Bend
Wide-legged Forward Bend and Seated Forward Bend provide a stretch for the entire backside of the body from the heels to the neck. Try with Guided Yoga.
Wide-Legged Standing Forward Bend
Wide-Legged Standing Forward Bend is a calming forward bend that stretches the hamstrings and back. There are several arm variations and other modifications available, making this a suitable pose for yoga students of all levels!
Benefits
It stretches and strengthens the hamstrings, calves, hips, low back, and spine. The various arm positions stretch your shoulders, wrists, forearms, and upper back. This pose has all of the benefits of both forward folds and inversions, including:
- Relief from stress, anxiety, and mild depression
- Relief from mild backaches
- Opened hips
- Relief from neck and shoulder tension
- Toned abdominal organs
- Improved digestion
This pose also quiets and soothes the nervous system. Additionally, it helps prepare the body and mind for deeper yoga poses and introspection.
Seated forward bend
There are many benefits of seated forward bend, the main and most obvious one is to provide a complete stretch of the entire backside of the body from the back of the head through the heels. Immediately following this is the counter stretch, the inclined plane.
Steps
- Sit on the edge of a firm blanket with your legs extended in front of you. Beginners should bend the knees throughout the pose, straightening the legs only as flexibility increases.
- Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine.
- Exhaling, bend forward from the hip joints. Do not bend at the waist. Lengthen the front of your torso. Imagine your torso coming to rest on your thighs, instead of tipping your nose toward your knees.
- Hold onto your shins, ankles, or feet — wherever your flexibility permits. You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands. Keep the front of your torso long; do not round your back. Let your belly touch your legs first, and then your chest. Your head and nose should touch your legs last.
- With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper.
- Hold for up to one minute. To release the pose, draw your tailbone towards the floor as you inhale and lift the torso.
Benefits:
- Seated forward fold provides a deep stretch for the entire backside of the body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems.
- Stretches the hamstrings on the back of the legs
- Stretches and lengthens the entire spine
- Massages the internal organs, especially the digestive organs
- Relieves digestive problems such as constipation
- Relieves problems with sciatica
- Invigorates the nervous system
