Lotus Leaf Yoga Beginners Intro Series : part 7
Standing Forward Fold Sanskrit name: Uttanasana
moving into High Lunge Sanskrit name: Anjaneyasana (knee raised)
You'll also see high and low lunge variations referred to as Ashva Sanchalasana, Banarasana and Ashta Chandrasana
Standing Forward Fold... gives you a Enjoy!
Standing Forward Fold - step by step
Mountain Pose at the top of your mat. Stand for a moment, as tall as you are. The feet are parallel, a hips distance apart. The legs are straight. There’s a little lift of the kneecaps, a lift through the lower belly, a lift through the sternum and the crown. Roll the shoulders gently back.
When we start to move into a forward fold, we don’t want to bend at the waist and round the back. We want to hinge at the hips. You can press the thumbs or the little fingers in the crease of the hips to help you get the idea. Really focus on hinging at the hip joint.
If your lower back is little tight or the back of your legs are a little tight, it's harder to hinge at the hips. To make it easier, and create a little more give, you can bend the knees. Choose what’s most appropriate in your body - having the knees bent or knees straight.
Keep the spine extending and lengthening neutrally. And slowly start to slide the hands down the legs. Come to the place were you first feel the sensation of stretch. Notice what it feels like in the back and the back of the legs. When the stretch eases up, you can slide your hands down a little further to recreate the sensation of stretch - a comfortable challenge. Not too intense. So you could slide your hands to the shins, the ankles or the ground.
Once you've folded as far as you comfortably can with the spine extending straight, then you can round the spine and release the crown of the head towards the floor.
At this point you can bring your hands to the floor. If you can’t quite reach, you can bend your knees as much as you need to, to touch the fingertips to the floor.
Bend the knees. Check the feet are parallel. And the knees are as wide apart as the ankles. Take the hands to the hips. Reach the heart forward. Lengthen the spine.Create a flat back. And on an inhale come all the way up to standing and release the arms down to the sides.
Standing Forward Fold
Standing Forward Fold
How was your Standing Forward Fold and High Lunge?
Please review this guide? Did it work for you? How could it be improved? It's always great to hear from you. And I respond to every post.
Enjoy your yoga! Fx
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