5 years ago
Yoga and You
Forward Bend Yoga Poses for Beginners
5 years ago | Yoga and You
DESCRIPTION
Forward-bending yoga poses are particularly useful for calming your mind. As you fold your torso forward, relax your neck, and let your head drop, your focus naturally turns inward. Here are some simple forward bend yoga poses for beginners.
Padangusthasana - Big Toe Pose
The Big Toe Pose or the Padangusthasana is one of the easier poses in yoga. It is one of the few poses that will help you to stretch all your muscles from head to toe. Padahastasana, or the standing forward bend is an inverted posture which provides many of the same benefits of the seated forward bend.
Janusirsasana - Head-to-Knee Pose
Janu Sirsasana or the Head to Knee Pose is an excellent asana to increase flexibility of the hamstring muscles, back, thighs, hip joints, arms and the shoulders. Janu Sirsasana also soothes the mind and calms the heart. Janu Sirsasana should ideally be performed when the stomach is empty. It is a great stretching exercise for the whole body. The Janu Sirsasana is a part of the primary series of Ashtanga Yoga. It is a seated asana, and it gets it name from the fact that the head touches the knee in the full expression of this pose. This asana is also called the Head-to-Knee Pose.
Paschimottanasana - Seated Forward Bend
Steps
Inhale, raise both the arms sideways at shoulder level parallel to the ground.
Raise the arms further up as you inhale, biceps touching the ears and stretch the trunk from the coccyx region. Palms facing forward.
Exhale, bend forward from the lower back, arms parallel to the ground.
Exhale completely, form hooks with index and middle fingers of both hands and catch hold of the big toes respectively.
Bend further forward and rest your face on the knees. Keep your legs straight without bending the knees. Hold for 10 to 15 breaths.
Release the fingers, come back parallel to the ground.
Inhale, come to vertical, as in 2nd position.
Bring the hands down sideways as you exhale, as in 1st position.
Return to sthiti. Relax
Prasarita Padottanasana - Wide legged forward bend
Prasarita means separated. Pada means legs or feet. Uttana means intense stretching. The direct translation is “wide-stance forward bend’. This pose can also be translated as spread out feet intense stretch. Wide-Legged Standing Forward Fold is a calming forward bend that stretches the hamstrings and back. There are several arm variations and other modifications available.
Benefits
Stretches the entire backside of the body - from head to heels.
Soothe the nervous system and encourage introspection.
Tones and stimulates the internal organs.
Increases circulation to the pelvic organs.
Calms the mind and cool the body.
Caution
Do not practice these poses if you are currently suffering from diarrhea. Women who are pregnant should also avoid practicing this sequence.
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Padangusthasana - Big Toe Pose
The Big Toe Pose or the Padangusthasana is one of the easier poses in yoga. It is one of the few poses that will help you to stretch all your muscles from head to toe. Padahastasana, or the standing forward bend is an inverted posture which provides many of the same benefits of the seated forward bend.
Janusirsasana - Head-to-Knee Pose
Janu Sirsasana or the Head to Knee Pose is an excellent asana to increase flexibility of the hamstring muscles, back, thighs, hip joints, arms and the shoulders. Janu Sirsasana also soothes the mind and calms the heart. Janu Sirsasana should ideally be performed when the stomach is empty. It is a great stretching exercise for the whole body. The Janu Sirsasana is a part of the primary series of Ashtanga Yoga. It is a seated asana, and it gets it name from the fact that the head touches the knee in the full expression of this pose. This asana is also called the Head-to-Knee Pose.
Paschimottanasana - Seated Forward Bend
Steps
Inhale, raise both the arms sideways at shoulder level parallel to the ground.
Raise the arms further up as you inhale, biceps touching the ears and stretch the trunk from the coccyx region. Palms facing forward.
Exhale, bend forward from the lower back, arms parallel to the ground.
Exhale completely, form hooks with index and middle fingers of both hands and catch hold of the big toes respectively.
Bend further forward and rest your face on the knees. Keep your legs straight without bending the knees. Hold for 10 to 15 breaths.
Release the fingers, come back parallel to the ground.
Inhale, come to vertical, as in 2nd position.
Bring the hands down sideways as you exhale, as in 1st position.
Return to sthiti. Relax
Prasarita Padottanasana - Wide legged forward bend
Prasarita means separated. Pada means legs or feet. Uttana means intense stretching. The direct translation is “wide-stance forward bend’. This pose can also be translated as spread out feet intense stretch. Wide-Legged Standing Forward Fold is a calming forward bend that stretches the hamstrings and back. There are several arm variations and other modifications available.
Benefits
Stretches the entire backside of the body - from head to heels.
Soothe the nervous system and encourage introspection.
Tones and stimulates the internal organs.
Increases circulation to the pelvic organs.
Calms the mind and cool the body.
Caution
Do not practice these poses if you are currently suffering from diarrhea. Women who are pregnant should also avoid practicing this sequence.
Watch more: http://21frames.in/yogaandyou
Follow us on Facebook: http://facebook.com/VentunoYoga
Subscribe us on YouTube: http://youtube.com/user/VentunoYoga
Follow us on Instagram: http://instagram.com/ventunoyoga
Follow us on Twitter: http://twitter.com/VentunoYoga
A Ventuno Production http://www.ventunotech.com