Another Thursday. Another Tutorial. Today on the yoga menu: Lisa`s favorite Forward bend 😉

Prep Poses: Balasana, Janu Sirsasana, Uttanasana

How to get in there and out:

Sit on the floor with your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull the sitting flesh away. Repeat on the other side. Slightly inner rotate your thighs and press them gently down into the floor. Place your hands beside your hips and press gently away through your palms and lift the top of your sternum to the sky. Inhale and keep the front torso long while leaning forward from the hip joints.

Go with the breath: With each inhalation lift and lengthen the front torso a bit more. With each exhalation release a little more into the forward bend.

Stay in the pose anywhere from 1 to 3 minutes.

To come up, first lift the torso away from the thighs and then take your arm as support. Inhale and lift the torso up by pulling the tailbone down.

Beginners Tipp: 

Never force yourself into a forward bend, especially when sitting on the floor!

Stop going further forward as soon as you feel your sitting bones lifting.

Modifications and Props:

Sit up on a folded blanket if your hamstrings are really thight.

If you are quite far away from your legs use a strap around your feet.

When your knees lift up high from the floor, us a pillow underneath to support them.

Deepen this pose:

Once you are fully in the forward bend you can also extend your elbows, take hold of the outer side of your feet or go even further and hold on to your wrist.

Follow up pose: Ardha Matsyendrasana


    • Calms the brain and helps relieve stress
    • Promotes patience
    • Stretches the spine, shoulders, hamstrings
    • Stimulates the liver and improves digestion
    • Helps to relieve symptoms of menstrual discomfort

Contraindications: This pose can trigger lower Back injuries ( Sacroiliac Joint ! )

Have fun practicing. Stay safe!


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