Once you've completed the three seated postures that were described in the last three blogs---"Head-to-Knee," "Three-Limb Pose" and the "Seated Twist Pose"---your lower back and hips are ready for the full "Seated Forward Fold." "Head-to-Knee Pose" opens the hips externally and stretches the back and the hamstrings one side at a time, while the "Three-Limb Pose" rotates the hips internally, and the "Seated Twist Pose" increases circulation in the lower back and abdominal regions. Folding forward by hinging from the hips will promote a calm and peaceful response in the body and mind, especially if the back of the body is elongated enough to allow the heart to rest below the spine. According to B.K.S. Iyengar in his book, Light on Yoga, this position of the heart below the spine in many mammals "...keeps them healthy and gives them greater power and endurance." I use it regularly to relax and unwind after rigorous activity, such as babysitting my grandchildren!
If the weather permits, try this sequence of seated poses with your practice mat or towel spread on a flat and level surface outside (grass, sand, or deck will do) but not during the heat of the day unless you can find a cool and shaded area. Also, heed the warning to avoid seated postures if you have a herniated disc or spinal injury.
If the weather permits, try this sequence of seated poses with your practice mat or towel spread on a flat and level surface outside (grass, sand, or deck will do) but not during the heat of the day unless you can find a cool and shaded area. Also, heed the warning to avoid seated postures if you have a herniated disc or spinal injury.
- Physically---Only begin after spending 3-5 breaths seated tall and erect in "Staff Pose" (Dandasana) with the palms of the hands resting on your mat beside the hips. Ideally you have already moved through the series of three preparatory poses from the last three blogs--"Head-to-Knee Pose," "Three-Limb Pose" and then the "Seated Twist" known as Marichyasana I. It's helpful to have any necessary props alongside the mat, such as pillows to fold or lean on, and straps to use for leverage when deepening the "Forward Fold."
- While inhaling sweep the arms straight out and overhead, draw up the pelvic floor and abdominal muscles at the top of the breath, and exhale both arms toward the outstretched legs to fold forward, bending only from the hips to maintain the hollow in the lower back region. Some of you may be able to reach your feet, but don't be concerned about where the arms come to rest on the outside of the legs. Flexibility is not a requirement to practice yoga, but rather a by-product of regular practice called abhyasa. Be sure to keep the spine extended by drawing the tail bone back away from the heels of the flexed feet. Pay close attention to the stretching sensations in the hamstrings and the lower back so that you never move past your personal edge into pain! If your hands are only able to reach the outer knees or calves, wrap a strap or belt around the balls of the feet for leverage. Otherwise, separate each big toe from the others with the first two fingers of each hand, and then wrap each thumb over those two fingers for a secure "yoga toe hold." Use each inhalation to move organically forward into a place of resistance right before pain, and then stop in order to allow the muscles and joints time to adjust before deepening the forward fold. Consciously press through the big toes and inner arches of the flexed feet to encourage the internal rotation necessary for a properly aligned "Seated Forward Fold." Remain in each paused phase of this forward fold for 2-3 breaths before deepening the fold toward the outstretched legs. Eventually the abdomen will come to rest on the upper thighs, or use several pillows to support the weight of the upper body and relax for 3-5 more deep and smooth breaths.
- Mentally---The outward gaze point or drishti may be far above the head, or at the big toes, or with eyes closed, as long as the mind is alert to the stretching sensations in the lower back and the back of the thighs. Always attempt to use the God-given awareness and intelligence often referred to as your "third eye." Never push or bounce or force the fold forward! Take time to breathe deeply, and even out the amount of time spent exhaling and relaxing in each phase of the "Seated Forward Fold." Practice patience and gentleness.
- Spiritually---When practicing slow stretches such as "Seated Forward Fold" try practicing the gentleness (called metta in Sanskrit) modeled by Jesus. He recognized the violence involved in the use of force when He said, " And from the days of John the Baptist until now the kingdom of heaven suffereth violence, and the violent take it by force." (Matthew 11: 12, KJV) Focus on developing a gentle and quiet spirit while practicing all stretches by connecting with "...the wisdom that is from above...." (James 3:17, KJV)
