Practice suggestion - Flexion

This practice suggestion incorporates material covered in the first session of the Beginners+ Yoga Course. Remember that flexion is not the same as forward bending. It is possible to bend forward with the spine in extension (I don’t recommend it!). What is important is the flexion of the spine and not how far forward we get. In India forward bending is called “stretching the west” (the west is the back of the body) indicating that the focus is on the back of the body.

Download Yoga Practice - Flexion as a WORD document.

 

Lie on your back on the floor with your legs bent and the feet hip-width apart (semi-supine).

Release any tension that you may be holding.

Bring your attention to your breathing. Watch the breath move in and out of the body for a short while. Notice the movement in the lumbar spine and sacrum as you breathe in and out.

Apanasana (knees to chest) Start in the semi-supine position and pick up your legs and draw the knees to the chest. Pause for a short while (don’t hold your breath) and then lower your feet to the floor. Repeat 3 times more.

Two-foot support (dvipada pitham) with focus on flexion. Lower your arms to your side and turn the palms of your hands to the floor. Place the feet on the floor close to the buttocks and hip width apart. Relax the buttocks and abdomen. Press the feet in the floor to lift the torso. The legs do the work – keep the abs, back muscles and buttocks relaxed throughout. Observe whether the vertebrae lift one at a time or whether there are any “sticky” bits! When the spine understands flexion you will observe that the vertebrae peel away from the floor one at a time. Don’t try to make this happen by using muscular effort. Pause, lower (one bone at a time) and repeat 5 more times.

Come into a squat position with the feet placed parallel hip width apart. Open the knees to come into a standing forward bend (uttanasana). Ensure that the weight is coming forwards and the heels are going down. It may be necessary to have the legs bent if there is tightness in the lower back and/or hamstrings. Remember the important thing is the movement in the spine and not whether the legs are straight or the hands are on the floor.

Stand in Tadasana and then flex forward into the standing forward bend (uttanasana).

Parsvottanasana From the basic standing position (tadasana) step forward with one foot (don’t overstride). Ensure that the feet are parallel and hip width apart. Flex forward. Keep the weight coming forwards and the heels going down. It is OK to have the front leg bent – remember that it’s the flexion that is important.

Prasarita padottanasana From the basic standing position (tadasana) step the feet apart about the distance of the length of one of your legs. Flex forwards and place your hands on the floor, your legs or a floor extension (e.g. blocks, chair, windowsill). Maintain pretty footprints, keep the weight forwards and heels down and bend the knees as much as you need (keep the knees looking straight ahead). If the legs are straight make sure that you don’t hyper-extend the knees.

Danda Sit with the legs straight our in front of you. Place your hands on the floor by your side and relax the back muscles. Move the sacrum forwards and relax the tail. The knees may be bent.

Pascimottanasana From dandasana keep moving the spine forwards to come into a sitting forward bend. Get the lumbar spine involved in the flexion rather than letting the thoracic spine do all the movement.

Upavisthakonasana From dandasana take the legs apart. Place your hands on the floor in front of you or rest them on your legs. Relax the back muscles. Move the sacrum forwards and release the tail. The knees may be bent. Move the spine forwards to come into a wide-legged sitting forward bend. Let the lumbar spine be involved in the flexion.

Sit cross-legged (sukhasana) with the legs crossed mid-shin so that each foot is under the knee of the opposite leg. Use your hands for support and bring the sacrum forward and, keeping it forward, release it downwards away from the lumbar. Relax the buttocks, abdomen, throat and face. Move the spine forwards. Folks with tight hamstrings will prefer this to the straight-legged postures because the restrictions are removed by having the legs bent.

Sit a while and watch your breathing.

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 - Flexion as a WORD document.