Practice suggestion - Extension

This practice sheet incorporates material from the second session of the Beginners+ course. Remember that extension is not the same as backward bending. Focus on the extension not on how far back you go. In India backward bending is called “stretching the east” (the east is the front of the body) indicating that it is the front of the body that is important here.

Download Yoga Practice - Extension as a WORD document.

 

Lie semi-supine with the head raised 2-3 inches from the floor (neck free) for 5 – 20 mins.

Upper body rock. Lie semi-supine and cross your arms taking your hands behind you. Rock the upper body from side to side. Swap the arms around so that the other arm is on top and rock from side to side a few more times.

Knee-down twist Keeping legs bent and legs and feet together lift the left hip and take the knees to the right rolling onto the outer edge of the right foot while turning the face to the left. Return to the start position and lift the right hip and take the knees to the left rolling onto the edge of the left foot while turning the face to the right. Twist from side to side a few more times.

Tadasana. Seesaw the torso and notice the change in weight distribution on the feet.

Tadasana. Raise and lower the arms (whole body involved in the movement) moving in and out of extension (it happens – you don’t “do” it).

Virabhadrasana I (warrior I). From tadasana step one foot forward. Keep the feet hip width apart and parallel. Bend the front leg and open the back knee. Take the sacrum forwards and the upper torso back (seesaw). Raise the arms overhead.

Ashwa sanchalanasana (equestrian). Come into a raised kneeling position and take the right foot forward. Send the sacrum forward (seesaw). Place your hands on the right thigh. Relax the upper back muscles. Check that you are not poking the ribs forward. Repeat on the left side.

Lie Prone. Be aware that in this position the lumbar curve has increased. In the prone backbends that follow take care to involve the whole spine in the movement and not to compress the lumbar.

Sarpasana (serpent). Lying on your front (the prone position) create length in the lumbar spine and then raise the head and chest leading with the back of the head and the back of the neck (Please - no clenching of the buttocks or pushing the abdomen into the floor to come higher). Remember to breathe! Lower and repeat a few times more.

Bhujangasana (cobra). Lie prone and place the hands on the floor either side of your chest. The elbows point to the ceiling. Come up as if coming into serpent and then give weight into the arms. Keep the spine moving forwards and up. Avoid compression of lumber, poking ribs forward etc.

Ardha salabhasana (½ locust). Lying prone slip your fists into the groin beneath you and place the chin/nose on the floor. Create length in the lumbar spine and then lift the right leg away from the floor. Lower the leg. Relax. Repeat with the left leg. Do several lifts of each leg.

Matsya kridasana (flapping fish). Starting in the prone position bend the right leg and bring the knee out to the side and up towards the right shoulder. Laterally flex the upper body and bring the right elbow towards the right knee. Bend both the arms, place one hand on top of the other and rest the head in the crook of the left arm with the face turned to the right. Rest a while in this position and then repeat on the left side.

Sit cross-legged (sukhasana) and watch your breathing. Notice that the lumbar curve increases on inhalation and decreases on exhalation.

Stretch out the legs and relax in savasana for as long as you wish.

 

This practice suggestion is not intended as instruction. It is given to encourage students to develop a practice. Use it and other practice suggestions given on this website until your practice is established and then leave them behind - when you’ve used the boat to cross the river put it down don’t keep carrying it. If any of the postures listed in this suggestion are contra-indicated for you then please omit or replace them. Likewise, make any modifications that are appropriate for you and your body. If you are unsure about any of the material please consult your teacher. If you have never done yoga please go to a competent teacher who will show you how to perform the postures safely and intelligently.

 

Download Yoga Practice - Extension as a WORD document.