Active Sitting
Yoga: Split forward bend
Yoga
Exercise Description:
Yoga: Split forward bend
Classification:
Yoga
Instruction:
Begin by sitting on the floor with the legs extended in front. If you are a beginner, place the lower back, spine and head against a wall. Now extend the legs out to the side lifting the toes up towards the sky and gently press the backs of the knees into the floor. If you are more flexibly, you don't need to be against a wall in this position. Gently press the sitting bones into the floor, lengthen the spine and lift the crown towards the sky. Inhale and lengthen exhale and slowly move forward from the waist maintaining an erect spine. For beginners, one may not even have to lean forward to feel the stretch. For intermediate, one can drop down to the elbows and for advanced, grab onto the big toes with the first two fingers and slowly work the chest down towards the floor. Resist the temptation of rounding the spine just to get the chest or head to the floor. Keep the quadriceps engaged by lifting the kneecaps and the backs of the knees pressing into the floor. Hold this posture for 5 to 10 deep breaths.
Side Note:
Deeply stretches the hamstrings, abductors and groin musculature. Relieves back pain and sciatic pain. Increases the circulation to the hips, legs and lower back. Helps to reduce knee pain. Energizes the body and calms the mind.
