Guest Author - Nancy Welker
A more relaxed version of the Standing Forward Bend, this is an asana that's very good for kids to learn. It's simple and using a much loved toy as a reference makes it easy for them to understand how they should position their bodies.
The benefits of Rag Doll include lengthening the spine and increasing flexibility in the back of the legs. This is ideal to perform after more strenuous standing poses, after playing a sport, or attending a dance class.
Instructions
1. Begin in Mountain Pose.
2. Step your right foot out to the right about 2 - 3 feet.
3. Exhale as you bend forward from the hips, keeping the soles of your feet pressed evenly into the floor.
4. Bend your knees slightly.
5. Relax your head and neck toward the floor to lengthen your spine.
6. Let your arms dangle loosely, rag doll style, toward the floor.
7. Hold the pose for 10 to 30 seconds. With each exhalation, allow yourself to relax a little more.
Visualization:
Imagine you are a rag doll, and your entire body is limp and completely relaxed.
8. To come out of the pose, inhale as you bend your knees and slowly roll up, one vertebra at a time, to a standing position. Press the soles of your feet into the floor as you go. Return to Mountain Pose.
Helpful Tips
To further relax your upper body, perform the pose as described above, except sway your upper body from side to side. To further relax your neck, gently nod your head up and down while performing the pose. You can also gently shake your head from side to side.
Instead of dangling your arms, they can also be folded so that each elbow rests in the palm of the opposite hand. Let your elbows hang down toward the floor as you hold the pose.
Modification
You can also use a wall for support and rest your hands on your thighs. This modification is helpful for anyone who has trouble balancing.
1. Lean back against a wall, allowing it to support your weight as you bend forward.
2. Rest your hands on your thighs. Keep your knees relaxed, your back flat, and your head above your heart.
3. Mentally form an image of your body relaxing , starting with your head and continuing down to your legs and feet.
4. Hold this position for 10 to 30 seconds, then slowly raise your head up and straighten your knees to come out.
Getting children to learn Yoga can be fun and rewarding. Encouraging your child to express how they feel while performing the pose, i.e. "my arms feel loose or I feel my legs working hard" tells you whether or not they are assuming the proper position.
A link to Mountain Pose instructions is listed at the end of this article.
Om Shanti
