Seated Forward Bend Pose
Image of Maggie Anderson taken by Maggie Anderson
Seated Forward Bend is a fantastic pose to go inward. It looks easy but can be a challenging pose when attempting to work with proper alignment and gaining the highest benefit from this stretch. This is a great pose to feel the benefits of opening all of our 7 main Chakras and a Kundalini sweeping wave of energy from our Root Chakra all the way up our spine and Chakras and out the Crown Chakra. I like to close my eyes and enjoy the release of tension in this pose. This pose is fantastic for:
- Calming the brain and helping relieve stress and mild depression
- Stretching the spine, shoulders, hamstrings
- Stimulating the liver, kidneys, ovaries, and uterus
- Improving digestion
- Helps relieve the symptoms of menopause and menstrual discomfort
- Soothing headache and anxiety and reduces fatigue
- Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
- Traditional texts say that this pose increases appetite, reduces obesity, and cures diseases
Directions on how to come into the pose:
Begin in Dandasana (Staff) pose. Turn the top thighs slightly in and press them down into the floor. Draw the inner groin deep into the pelvic. Inhale, keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. Walk the hands forward as you exhale. Inhale, extend the spine. Exhale, walk the hands out further into this seated forward bend. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible, loop a strap around the soles of the feet, and hold the strap firmly. Be sure your elbows are straight, not bent. Always keep the spine straight and shoulders away from the ears. (To modify, you may need to have a slight bend in the knees.)
When it’s accessible, begin to lower the lower belly to touch the thighs first, then the upper belly, then the ribs, and the head last. Eventually, lowering the head and closing your eyes.
With each inhale, lift and lengthen the front torso; with each exhalation surrender a little more fully into the forward bend. Eventually you may be able to stretch the arms out beyond the feet on the floor or perhaps taking a block behind the feet to extend further out.
Hold this pose for 1 to 3 minutes. To come out, slowly lift up.
When not to do this pose or to modify/Contraindications:
This pose may be more challenging if you have asthma or Diarrhea. Avoid it if you feel any discomfort. If you have a back injury, only perform this pose under the supervision of an experienced teacher.
Check out my calendar for group yoga classes dates and time.