Two poses for today are Seated forward bend and Standing forward bend

Seated forward bend and standing forward bend

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

1. 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.
2. Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine.
3. 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.
4. 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.
5. With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper.
6. 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

Standing forward bend

Standing Forward Bend calms the mind while stretching and rejuvenating the whole body. This pose is an essential element of Sun Salutations and helps to prepare the body for deeper forward bends.

Steps

1. Start in Tadasana/Mountain pose.
2. Inhale as you raise your arms.
3. As you exhale, engage your thighs, pull the belly in and up deep from the pelvic floor, and bend forward, hinging from the hips.
4. Place your hands/fingertips on the floor, in front of your feet or next to your feet, or hold onto the back of your ankles or calves.
5. Keep your hips over your heels as you press your heels into the floor. Roll the top of your inner thighs slightly in.
6. Let your head hang, keeping the neck relaxed.
7. Lengthen your spine as you inhale. Soften deeper into the pose as you exhale.

Benefits

1. Stimulates the liver and kidneys
2. Stretches the hamstrings, calves, and hips
3. Strengthens the thighs and knees
4. Improves digestion
5. Helps relieve the symptoms of menopause
6. Reduces fatigue and anxiety
7. Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
8. Helps to relieve stress