AS YOU PRACTICE
This sequence takes an active approach to forward bends. To protect the lower back, engage the muscles of the lower abdomen. Imagine that your body is a tube of toothpaste and the only way you can get the last dollop on your brush is to firmly squeeze the lower belly as you gradually fold forward. As you practice, hold each pose for three to five breaths.
1. Prasarita Padottanasana (Wide-Legged Standing Forward Bend) From Tadasana, jump your feet wide. With your hands at your waist, hinge at the hips to fold forward. Lower hands to the floor. Let the crown of your head relax down.
2. Utthita Hasta Padangusthasana A (Extended Hand-to-Big-Toe Pose A) From Tadasana, lift your right knee toward your chest. Grasp your right big toe with the first two fingers of your right hand. Stand tall, and extend your right leg forward. Use a strap if needed.
3. Utthita Hasta Padangusthasana B (Extended Hand-to-Big-Toe Pose B) Keep hold of your right big toe as you slowly open your right leg to the right. Keep your left hand on your left hip, and root down through the left foot for balance. Use a strap if needed.
4. Utthita Hasta Padangusthasana C (Extended Hand-to-Big-Toe Pose C) Bring your right leg back to front. Let go of the big toe, but hold the right leg parallel to the floor. Keep your torso upright and legs active. Repeat poses 2–4 on the left side.
5. Parsvottanasana (Intense Side Stretch) Press palms together or hold opposite elbows behind your back. Take a long step back with your left foot. Keep your legs straight, lift your chest, and fold over your right leg.
6. Anjaneyasana (Low Lunge) Release your hands to the floor, and bend your right knee. Lower your left knee to the floor. Sweep your arms overhead. Sink the hips. Continue to lift your lower belly and engage the pelvic floor to support the low back.
7. Adho Mukha Svanasana (Downward- Facing Dog Pose) Step back to Downward Dog. Draw your heels down and press the tops of your thighs toward the wall behind you. Jump forward to Tadasana. Repeat poses 5– on left side.
8. Paschimottanasana (Seated Forward Bend) From Downward-Facing Dog, come to a seated position, and extend your legs forward. Engage your thigh muscles and abdominals to lengthen your torso over the legs.
9. Purvottanasana (Upward Plank Pose) Sit up, and place your palms on the floor just behind your hips, fingers pointing forward. Lift your pelvis, point your toes, and press the balls of your feet downward.
10. Janu Sirsasana (Head-of-the-Knee Pose) Come back to a seated position, bend your right knee to the chest, and allow it to fall open. Fold forward over your left leg. Engage the lower abdomen. Use a strap if needed. Repeat on the other side.
11. Upavistha Konasana (Wide-Angle Seated Forward Bend) Open legs wide. Flex your feet and engage the legs, keeping knees pointing upward. Walk hands forward, lengthening your torso while lowering it. If you can, grab your feet.
12. Paripurna Navasana (Full Boat Pose) From sitting, bend your knees, lift your toes off the mat, and straighten your legs. Reach hands forward. If your lower back is rounding, keep your knees bent. Repeat three times.
13. Bharadvajasana (Bharadvaja ’s Pose) From sitting, bend your right knee and place the right foot by the right hip. Place the left foot inside the right thigh. Lengthen your spine. Twist left. Turn the head to look right.
14. Krounchasana (Heron Pose) Place a block under your left sitting bone. Lift the left knee and hold the left foot with both hands. Engage the lower belly and extend the left leg toward the ceiling. Use a strap if needed. Repeat poses 13–14 on the other side.
15. Reverse Tabletop From sitting, bend your knees, plant your feet on the floor, and place your hands on the floor behind you. Lift your hips, bringing your torso and thighs parallel to the floor. Reach the crown of the head back.
16. Supta Baddha Konasana (Reclining Bound Angle Pose) Bring the soles of your feet together, opening your knees to the sides. Use props to support your knees, if desired. Lie back with your hands by your sides, palms up. Rest for several minutes