Forward Folds In Depth
Class Video of Asana Workshops…
In Depth Asana Explorations:
Pose
Uttkatasana
Anatomy in Motion
Uttkatasana is the practice of hip flexion while maintaining a neutral spine. A common imbalance here is allowing the pelvis to tip forward, so maintaining neutral may take a surprising amount of deep core support. The weight stays in the heels so that the back line of the body can also support this pose, keeping the knee safe and the spine long.
Set-up
From Tadasana, Anchor big toes and rock weight back into the heels.
Energetically spiral thighs open into hip sockets. Notice the brightening sensation in the glutes and the sense of spaciousness in the knee joint..
Hands down by the sides
Primary movement (hip flexion)
maintaining a neutral spine, bend knees and reach hips back , keeping weight in the heels.
allow the arms to scoop forward and up, notice how the arms reaching allows the hips lengthen back in the opposite direction
Inhale to come back to tadasana, exhale now simultaneously reaching hips back into the pose as the arms scoop up.
repeat step 3 as many
Exploration of back line
In chair pose, the hips pull back, kind of like loading a sling shot.
Allow the tension to release, sending the hips forward and up into Tippy Toe Tadasana. Hands to reach down and slightly back. Notice how the back line of the body to rises up to meet- and lengthen- the front of the body ever so slightly.
try inhaling step one, then exhale step two.
Exploration of buoyancy
Shift weight into one leg
Exhale, slowly allow that leg to extend. other leg floats into a single legged tadasana.
inhale, re-enter uttkatasana
exhale, shift weight into other foot and rise into single legged tadasana on the other side
notice the energy rising up from the grounded leg, helping to stabilize the pelvis and lengthen the spine. As you continue to shift weight, notice the sense of evenness and continuity in the hips and spine.
Utkatasana-Primary Movement
Utkatasana-Waving Exploration
Pose
Uttanasana
Anatomy in Motion
Uttanasana is the essential, everyday movement of bending over the pick something up off of the floor. Overtime, people lose fluidity in this movement and begin compressing the spine or overloading the hamstrings. In this conscious approach, we get to train the legs and back to work together so that the effort is dispersed through the entire body. First we will explore uttanasana segmentally- allowing the hips to flex and then the spine. Then, we will put it all together!
Set-up 1- this is the safest and most accessible way to enter Uttanasana
Uttkatasana : From Tadasana, bend knees and reach hips back
Primary movement (hip and spinal flexion)
bend the knees deeply enough that it is comfortable to drape the body over the thighs. Hands come wherever is natural on the legs or floor.
Gently the press the heels into the earth to initiate lengthening through the whole back line. Notice how the hips naturally lift and the back lengthens. Make sure to keep the head and neck in Line with the spine so the front and back of the throat stay long.
Exploration of back line
In chair pose, the hips pull back, kind of like loading a sling shot.
Allow the tension to release, sending the hips forward and up into Tippy Toe Tadasana. Hands to reach down and slightly back. Notice how the back line of the body to rises up to meet- and lengthen- the front of the body ever so slightly.
try inhaling step one, then exhale step two. Notice how the front and backlines of the body work together throughout the range of motion
Set-up 2- This is a more challenging approach that assumes understanding of hip and spinal flexion.
Tadasana
Primary movement (hip and spinal flexion simultaneously)
Imagine holding a theraband that is attached to the ankles. Inhale, Slowly reach forward and up, stretching theraband over head. Notice how the imaginary resistance provides a sense of connectivity through the front line of the body.
Exhale, keeping that connectivity, allow the frontline to slowly shorten, this will take the body forward into hip flexion followed by the natural gentle spinal flexion. Notice a sense of lift from the front of the body- front of the ankles are spacious, quadriceps lift to help unweight the front of the pelvis, front body gently rises up to support the front of the spine and the whole spine gently lengthens and curves
Exploration of weight shifting
Bend both knees.
press into one foot allowing that leg to gently lengthen and spine to sway away from the pressure.
repeat 1 & 2 alternating legs, let the swaying action gently decompress the spine. Notice how intitiating the movement from the feet helps integrate the whole body into the therapeutic swaying experience
Notice how the front edge of the body interacts with the back edge. See if the muscles on the front of the neck can suction upward, creating space in the back of the neck, allowing the chin to tuck and the occiput to reach long.
Rolling up one vertebra at a time
Spinal flexion is a healthy, natural movement that should be incorporated in a yoga practice as long as there is no pain. The following exercise allows an increase of awareness in the back line, helps it pull downward so that we can stand tall with minimal effort, it allows the hamstrings and erectors to work together, so that tight hamstrings can lengthen and over stretched hamstrings can tone and pull down on the sit bones to support the pelvis. This helps those with anterior pelvic tilt and increased lumbar lordosis. Contraindications are herniated discs, arthritis, and osteoporosis.
From Uttanasana, bend knees dramatically so that the body can rest on the thighs.
anchor big toe and rock weight back into heels, noticing the connection from the heels up to the sit bones via the backline.
let the hips drop towards heels and notice the sensation of the hamstrings pulling downward to the level the pelvis. Always allow the spine the follow the movement of the pelvis via the sacrum.
allow the pull of the hamstrings to signal to the erectors to pull down as well, allowing for the “hoisting up” of the front of the spine. Make sure head and neck feel supported.
slowly allow the downward pull of the entire back line to unfurl the front of the body. Try taking several breaths to roll up, exhaling up and pausing movement on the inhale.
legs can natural extend as the pelvis levels and stacks over ankles.
sometimes it takes several repetitions to allow the backline to integrate and our patterns of holding to release. to repeat, come into uttanasana again via chair.
Try this same exercise in prasarita padottanasana and parsvottanasana. You can even continue to allow the back line pull downward, taking you beyond neutral into a gentle backbend.
Pose
Prasarita Padottanasana
Anatomy in Motion
Prasarita padottanasana trains the muscles of abduction, often over emphasizing the outer hips. in healthy Abduction, the deep core unites the legs and supports a buoyant pelvis so that legs and torso can work together. Grounded weight heels and the back body helps harness the support of the backline, allowing a symphony of musculature to awaken to support the pelvis from all directions.
Set-up
Straddle stance
Optional Core Awakener: Exhale float arms to forward to horizon to awaken the deep core
Primary movement (hip and spinal flexion,)
Bend the knees and let the pelvis gently melt forward, spine follows.
hands can rest wherever is comfortable- thighs, shins, blocks, or floor
Inhale anchor big toe down and seal outter edge of foot to floor
Exhale press tongue into the roof of the mouth and let the whole deep front line lift from the arches of the feet up to the tongue. Notice the support on the front of the spine and see if you use to lengthen and flex the spine.
Waving Exploration
From Step 2 of the primary movement, Inhale press the feet into the floor and send the hips forward, allowing the spine to gently stack
Exhale, Re-enter the pose by softening the front knee, hinging the hips and letting the spine follow
Very slowly repeat steps 1 and 2 with the breath. Notice the support on the front of the spine, see if you can articulate one vertebra at a time each time your roll up to standing.
Lateral Exploration
without losing the interplay created in step 3 of the primary movement, kick into one foot at a time, shifting the weight to the opposite side. let hips and spine follow
repeat this side to side movement, allowing the spine to snake (flex laterally). notice how much lateral space you can maintain on both sides of vertebra. Try scanning the spine to invite lateral flexion around forgotten vertebrae.
Try Rolling up one vertebra at a time, as described in the previous exercise.
Prasarita Padottanasana-Primary Movement Front Angle
Prasarita Padottanasana-Primary Movement Side Angle
Prasarita Padottanasana-Snaking Exploration
Pose
Ardha Navasana
Anatomy in Action
Ardha Navasana is often taught like a crunch- this over engages the surface muscles while the deep core lies dormant. Instead, we will us the weight of our limbs to challenge the deep core, allowing for the two halves of the bottom to become whole. Once the deep core is awakened, there is an option to add the superficial layers of muscles, but only if the deep core can stay on. When working with the deep core, it’s always helpful to bring extra attention to the breath, using the exhale in the moments of exertion.
Set-up
Lie supine. Notice the lumbar curve and allow the sacrum to get heavy so the low back lengthens but doesn’t flatten.
Breath steadily. Inhale, resist the tendency to arch the low back and find greater expansion in the back of the ribcage.
Exhale, as the diaphragm lifts, notice any sense of length in the front of the hip, see if more space is available between the vertebrae of the low back (without arching our rounding)
Primary movement
maintaining neutral spine and pelvis, exhale lift one arm at a time, allowing fingers to point towards toes. notice the brightening in the deep core as you support the weight of each limb. try both arms at the same time
exhale, try unweighting one heel at a time, if the pelvis tilts, bend the knee to apply less force to the deep core.
with legs bent or straight, exhale try lifting opposite arm and heel and eventually all 4 at the same time.
Layered Exploration
if you are able to unweight both heels while lifting both hands, you can explore allowing the more superficial muscles of the front line to participate by exhaling to curl up a little higher. If trying this, it is essential that the deep core muscles don’t turn off. It is a pattern of imbalance for superficial muscles to fire without the underlying support of the deep core. Our time on the mat is an opportunity to rewire these patterns, so don’t miss out on the opportunity.
Ardha Navasana-Primary 1
Ardha Navasana-Primary 2
Pose
Paripurna Navasana
Anatomy in Action
Paripurna Navasana is an experience of the deep core that allows us to emphasize the sense of lift from pelvic floor to tongue. As the deep core engages to support our upright spine, overworked muscled in the back, neck, and shoulders can soften and release. The “falling through space” exploration allows us to maintain deep core support while letting the superficial muscles turn on and off consciously
Set-up
from seated, place soles of feet on the floor (parallel and hips distance, like tadasana).
Exhale. bring fingertips around backs of thighs and gently pull on the legs as you lengthen the spine and lean back slightly.
Primary movement (Deep Core Tone in Hip Flexion)
Lift one hand at a time towards the horizon, notice the core engagement that occurs naturally to support the weight of the arms. It’s helpful to use the exhale each time you lift the arm(s).
If you feel supported and want to challenge the core further, try unweighting one heel at time. If you can still breath smoothly and stay long through the spine, try lifting both heels.
Falling Through Space Exploration
Continuing to hover feet, hands can float or wrap around backs of thighs for more support.
begin challenging the deep core by leaning from side to side, extending limbs in different directions and circling weight around the sit bones. Notice the superficial muscles that engage (basically anything new that turns on that wasn’t firing in the primary movement).
Make sure that you are breathing and staying connected to the deep core. notice how the deep core can stay on continuously and the superficial muscles turn on and off as you change your positioning.
Paripurna Navasana-Supported Exploration
Paripurna Navasana- Full Exploration
Pose
Parsvottanasana
Anatomy in Motion
Set-up
Vira 1 stance, both legs straight
Optional Core Awakener: Exhale float arms to forward to horizon to awaken the deep core
Primary movement (Hip and Spinal Flexion)
Exhale push evenly to both feet as you hinge forward at the hips
Inhale float back up to neutral.
repeat this a few times, letting the body get comfortable with hip flexion
Next time you’re in hip flexion, bring the hands to the front thigh.
exhale soften the front knee and gently melt the spine into spinal flexion, allowing the hands to walk down the leg any amount. Make sure there is still equal weight in the back foot.
Waving Exploration
From Step 4 of the primary movement, Inhale press the feet into the floor and send the hips forward, allowing the spine to gently stack
Exhale, Re-enter the pose by softening the front knee, hinging the hips and letting the spine follow
Very slowly repeat steps 1 and 2 with the breath. Notice the support on the front of the spine, see if you can articulate one vertebra at a time each time your roll up to standing.
Lateral Exploration
wag the tail from side, notice how this moves the sensation across the width of the back body and hamstrings.
Pose
Ardha Navasana
Anatomy in Motion
Ardha Navasana is often taught like a crunch- this over engages the surface muscles while the deep core lies dormant. Instead, we will use the weight of our limbs to challenge the deep core, allowing for the two halves of the bottom to become whole. Once the deep core is awakened, there is an option to add the superficial layers of muscles, but only if the deep core can stay on. When working with the deep core, it’s always helpful to bring extra attention to the breath, holding the breath to do the work here recruits the diaphragm and negates the benefits of the posture.
Set-up
Lie supine. Notice the lumbar curve and allow the sacrum to get heavy so the low back lengthens but doesn’t flatten.
Breath steadily. Inhale, resist the tendency to arch the low back and find greater expansion in the back of the ribcage.
Exhale, as the diaphragm lifts, notice any sense of length in the front of the hip, see if more space is available between the vertebrae of the low back (without arching our rounding)
Primary movement
maintaining neutral spine and pelvis, exhale unweight one arm at a time (keeping contact with the floor), allowing fingers to point towards toes. notice the brightening in the deep core as you support the weight of each limb. try both arms at the same time
exhale, try unweighting one heel at a time, if the pelvis tilts, bend the knee to apply less force to the deep core.
with legs bent or straight, exhale try lifting opposite arm and heel and eventually all 4 at the same time.
Layered Exploration
Explore allowing the more superficial muscles of the front line to participate by exhaling to curl up a little higher. If trying this, it is essential that the deep core muscles don’t turn off, so move slowly, smoothly, and make sure you can breath. It is a pattern of imbalance for superficial muscles to fire without the underlying support of the deep core. Our goal on the mat is to rewire these patterns of imbalance, so take your time here and be patient.
Parsvottanasana-primary movement hands on hips
Parsvottanasana-primary movement hands up
Parsvottanasana-Snaking Exploration
Pose
Janu Sirsasana
Anatomy in Motion
In Janu Sirsasana, we are only working with one leg at a time, so it is often more accessible than paschimottanasana. Having one leg out in external rotation with foot to thigh helps activate the deep core and create spaciousness in the hip sockets of the bent leg. This is essential so we do not put pressure on the front of the hip socket, instead we allow the front body to lift and lengthen into the united backline, creating space in the joints and length in the connective tissue
Set-up
From seated, extend the legs forward. Allow the knees to bend generously and gently dig the kneels into the floor to stimulate support from the backline of the body.
Sit up straight, or lean back slightly so that the pelvis and spine can find neutral.
bend one knee, bring the sole of the foot to opposite thigh, support the bent leg with a prop if necessary
bring the fingertips to floor, wherever they natural land without changing the position of your body.
exhale gently squeeze the foot and thigh together as you lengthen the spine upward and notice the effortless engagement of the deep core.
Primary movement
Drag heel of the extended leg back, Slowly and evenly lengthening the backline to initiate the forward fold. Let the deep core press against the back line, creating a sense of lift and spaciousness in the front of the IV discs and hip sockets.
Waving Exploration
Inhale drag heel of the extended leg back, Slowly and evenly lengthening the backline to initiate the forward fold. Let the deep core press against the back line, creating a sense of lift and spaciousness in the front of the IV discs and hip sockets.
exhale kick into the heel, tensioning the backline as you slowly roll up
repeat several times, allowing the deep core and the backline to work together to move as smoothly and spaciously as possible
Lateral Exploration
The next time you come into the pose, walk the fingertips forward slightly and gently sway side to side, allowing the back to soften and release
Janu Shirshasana-Primary Movement
Pose
Paschimottanasana
Anatomy in Motion
Paschimottanasana is our first seated exploration of undulating the spine. Beginning in deep hip flexion makes this more challenging than our standing poses, while simultaneously offering the opportunity to relax more deeply and feel more supported by the earth as the front and back lines work together to wave the spine.
Set-up
From seated, extend the legs forward. Allow the knees to bend generously and gently dig the kneels into the floor to stimulate support from the backline of the body.
Sit up straight, or lean back slightly so that the pelvis and spine can find neutral.
bring the fingertips to floor, wherever they naturally land without changing the position of your body.
Primary movement (Hip and Spinal Flexion)
Inhale Without moving the heels, energetically drag them towards the sit bones. Allow this action to gently tip the pelvis and spine forward (bonus, drag fingertips back as well)
Exhale Isometrically kick the heels and allow this action to help you slowly roll back up, just like we explored in the “one vertebra at a time” exercise
Repeat several times moving slowly and smoothly.
Lateral Exploration
The next time you come into the pose, walk the fingertips forward slightly and gently sway side to side, allowing the back to soften and release
Octopus Exploration
Inhale Without moving the heels, energetically drag them towards the sit bones. Allow this action to gently tip the pelvis and spine forward as you slowly externally rotate the thighs (like an extended Baddha konasana)
Exhale kick into the heels and allow this action to help you point the knees back up to the sky as you slowly roll the spine up.
Repeat several times moving slowly and smoothly. Once you’ve got the hang of it, allow the arms to effortlessly and fluidly follow the spine.
Paschimottanasana- Primary Movement
Pose
Upavista Konasana
Anatomy in Motion
Upavista Konasana is a seated version of Prasarita Padottanasana. In this case, we subtly resist gravity’s downward pull, strengthening the deep core. The feedback of the hips on the earth can helps train proprioceptive awareness of the orientation of the pelvis as well as increased awareness of the hamstrings as they fire in concert with the rest of the back line in eccentric contraction.
Set-up
From seated, extend the feet open, pointing knees and toes up the sky
bend knees a little, letting the heels dig into the ground
tent the hands behind you, finding a long spine
let the pelvis tip forward and back, bringing awareness to the sit bones. Find a neutral pelvis, where you are not rocking forward or back on the sit bones, you might need to bend the knees more.
Primary movement
without moving the legs, drag the heels back to engage the back line, notice if you can sit a little taller. Stay here and breath. Sometimes sitting here already enough length in the back line, there is no need to go further. Step 2 is optional.
Exhale slowly and evenly lengthen the backline, letting the pelvis gently tip and the spine lengthen forward without compressing the front of the IV discs and hip sockets.
Take several breaths, inhaling to float out enough to feel the backline unite, exhale allowing the backline to eccentrically contract.
Lateral Exploration
continuing to breath, walk the hands over to one side, be sure to keeping both legs gently engaged. Notice how this changes the sensations in the low back. Try the other side
Pose
Baddha Konasana
Anatomy in Motion
Baddha Konasana is a therapeutic forward fold. Its unique leg positioning helps us train the deep core in healthy external hip rotation as well as hip and spinal flexion.
Set-up
From seated, bring the soles of the feet together.
tent the hands behind you, finding a long spine
let the pelvis tip forward and back, bringing awareness to the sit bones. Find a neutral pelvis, where you are not rocking forward or back on the sit bones, you might need to bend the knees more.
Primary movement
Gently squeeze the feet together and notice what awakens in the deep core. Stay here and breath. Sometimes sitting here already creates enough length in the back line, there is no need to go further. Step 2 is optional.
Exhale and Slowly let he pelvis tip and the spine lengthen forward without compressing the front of the IV discs and hip sockets.
Take several breaths, inhaling to float out enough to feel the deep core engage, exhale allowing the spine to lengthen and release.
Pose
Apanasana
Anatomy in Motion
Trains the body for healthy spinal flexion, as it first brightens the deep core in the set up, and then allows more superficial muscles to fire in concert with the deep core to lift the head. A common pattern of imbalance is supporting the head with the muscles associated with the arms and shoulders, so this pose is an opportunity make sure the arms and shoulders are relaxed as the head lifts.
Set-up
From the back, hug one leg into the chest
extend and reach through the opposite heel while keeping it on the ground. notice how this awakens the back line of the body on that side.
notice how the 2 legs pull the pelvis in opposite tilts (bent knee pulls to posterior tilt, straight leg to anterior). Hug the knee in more and the extend leg will have to work harder to pull the pelvis back to neutral. Try to use this additional engagement to lengthen the spine and tuck the chin.
Primary movement (Spinal Flexion)
Inhale Slowly and evenly lengthen the backline, from heel to crown. Notice how this initiates spinal flexion
Exhale with a sense of ease, allow the front of the body to help round the spine, squeezing abdomen up to thigh. Make sure there is no tension in the head neck and shoulders, these muscles should not be participating in the the lift. try lifting only as far as you can while breathing fully and staying relaxed
Pose
Bhaktasana/ Balasana
Anatomy in Motion
The perfect nervous system reset button for those who can do this comfortably, minimal muscular effort is needed and the forehead can rest on something solid, signaling the body to release. When the legs are together, the diaphragm is gently stimulated and the spine can release. Fingertips forward in Bhaktasana can help further the release in the low back. hands back by feet can offer a welcome rest for the shoulders.
Set-up
from kneeling, tops of feet flat to the ground. If it’s uncomfortable to sit on the heels, a plank rolled up any amount can be placed over the calves towards the knees
walk the hands forward, allowing the low back to gently round.
forehead can rest on the ground or a block.
Primary movement (hip and spinal flexion)
soften and breath
Active Exploration
Inhale tent the fingertips and gently push into them to help facilitate the sit bones reaching towards the heels.
Exhale allow the front edge of the body to support the back edge.
Bhaktasana Exploration
walk the hands around the body, bring the back of hands to the floor besides the feet. Notice any sense of release in the tops of the shoulders.
option:ift the hips and grab opposite wrist in that space, let the hips sink back down notice the increased release in the shoulders.