Forward Bend Pose

Step By Step

• Stand in Mountain with hands on hips.

• Exhale and bend forward from the hip joints, not from waist.

• Descend drawing the front of the torso out of the groins and open the space between the pubis and top sternum. Let your heart lead the way.

• Move fully into the position while lengthening the front torso.

• The knees should be straight and the palms or fingertips on the floor slightly in front or beside the feet. If you have tight hamstrings please have micro bend in the knee.

• You may use a block or press your hands into your thighs if you can not reach the floor.

• Press heels firmly into the floor and lift the sitting bones towards the ceiling.

• Allow the head to hang from the root of the neck, which is deep in the upper back, between the shoulder blades.

Benefits

• Calms the brain and helps relieve stress and mild depression.

• Stimulates the liver and kidneys.

• Stretches the hamstrings, calves and hips.

• Strengthens the thighs and knees.

• Improves digestion.

• Helps relieve the symptoms of menopause.

• Reduces fatigue and anxiety.

• Relieves Headache and insomnia.

• Therapeutic for asthma, high blood pressure, infertility, osteoporosis and depression.

This is an excerpt from our guide to self-care, Christian Yoga: Restoration for Body and Soul.