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Benefits:
- A great hip opener, as well as decompression for the lower spine when folding forward.
Contra-indications:
- Seated forward bends are the hard on the pelvis and knees - they can aggravate sciatica. If a student has
this condition, elevate the hips so the knees are below the hips. Beware of hips rotating backward while seated - we want the hips to rotate forward;
- Pregnant women should not fold forward after the first trimester.
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Alternatives & Options:
- If hips are tight, sit on a bolster to tilt the hips forward;
- If knees complain at all, the student can do the pose with the bottom leg straight. If that is
still too hard, sit cross-legged and fold forward;
- Could support chest with bolster;
- Hands can be to the side or in front of the body, or stretch the arms back behind the body;
- Can rest elbows on a bolster;
- If sensations are too intense in the hips or the knees, remain upright, or take more weight
into the hands and arms;
- Side bends or twists can be added here, which work the Gall Bladder meridian along sides of the torso;
- Other alternatives include Eye-of-the-Needle Pose, [1] Square Pose, or Swan.
Meridians & Organs Affected:
- Liver and Kidney because these lines come through the inner groin, plus the Gall Bladder on outer
legs. If folding forward, the Urinary Bladder line is stimulated and the stomach compressed.
Joints Affected :
Hold for how long?
- Three to five minutes per side;
- Could do the first half of the time in a variation like side bend, or twist, and then fold forward for the remaining time.
Counter poses?
- Windshield Wipers lying down or sitting (to provide an internal rotation of the leg);
- Deer pose;
- Tabletop (aka Hammock).
Similar to?
Other Notes:
- It is nice to follow this with Sleeping Swan, before doing other side;
- Could also do a sitting twist afterwards;
- Start with most open hip first - whichever hip is more open, place that knee on top. This allows
the energy to flow more easily, and aids in opening the tighter side;
- Keep weight back into sitting bones when you come forward - don't let the weight move into the knees;
- Keep hips even. There is a tendency for the top hip to be pulled forward.
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1 -- Lying on your back, cradle your shin in your arms.
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