Just as the name implies, this ultra simple asana is one for the beginners to love, but it's also a nice back stretch that can be performed in places such as an office, next to your desk, to help relieve tension. An increase in hip flexibility is another benefit from this bend, and it lengthens and stretches the inner thighs as well.
Instructions
1. Begin in Easy Pose left leg over right. (Instructions are posted at the end)
2. Press your sit bones into the floor and stretch your body upward, toward the ceiling, as if an imaginary string were attached to the top of your head and pulling you up very gently.
3. Place your palms face down on the floor in front of you. Your hands should be situated on the inside of your knees.
4. Spread your fingers out, fingers pointed straight ahead.
5. Take a deep breath and on the exhale bend your body forward from your hips, sliding your hands out in front of you as you go.
6. Be sure to keep your back straight and don't allow it to round. Relax your shoulders down slightly and move your head forward.
7. Hold this position for 30 to 60 seconds. Inhale and come up slowly, one vertebra at a time.
8. Repeat from step 2 to 7 with the right leg over left.
When you are done with both sides, stand up and shake out your legs to ease any tension in them. My suggestion is to do some simple forward kicks, or knee raises as well.
Tips and Modifications
As you bend forward, focus on lowering from your chest and abdomen and not from your head.
How far you can get down is not as important as the gentle lengthening pull you give to your spine, so focus on that first. In time your body will get closer to the floor when you increase the flexibility in your back.
If your hips or your knees are stiff and you're feeling strain, try sitting on a folded blanket. This can increase your range of motion and help keep you from rounding your back as well.
To give your midsection more of a workout: from Easy Pose you can stretch your legs out in front of you, feet together and hands resting on your knees. Bend forward from the hips sliding your hands down toward your ankles as you go. Focus on the bend using your abdominal and chest muscles. Don't lead with your hands, let them flow forward as a natural result of your movement. Do this after your forward bend to give your body additional stretching.
Easy Pose (Sukhasana)
As always, if you've been away from Yoga for a long time or have back or hip problems, use caution and consult a medical practitioner if you have any concerns.
Om Shanti
