Yoga Mind, Body & Spirit by Donna Farhi

Author:Donna Farhi [Farhi, Donna]
Language: eng
Format: epub
ISBN: 9781429997430
Publisher: Henry Holt and Co.
Published: 2000-04-05T04:00:00+00:00

FIGURE 71

FIGURE 72

FIGURE 73

Gradually progress from touching your fingertips to the floor, to lowering the palms onto the floor in front of your feet. As your legs open even more, you’ll be able to bring the hands back to either side of the feet and release the head to touch the fronts of the shins (Figure 72).

Variation

Supported Forward Stretch (Salamba Uttanasana) This variation is wonderful when you feel those late-afternoon energy slumps and that all-too-common accumulation of tension in the upper back. Place a chair against a wall with the seat facing you. Bend forward from a standing position so that your elbows are crossed above your head with your forehead resting on your arms or the seat of the chair (Figure 73). If the chair is not cushioned, place a folded towel under your forehead for comfort. You can do this variation with bent or straight legs, depending on your hamstring flexibility. With each exhalation soften and release the muscles throughout the back, shoulders, and neck. Stay as long as you like, and when you wish to come up, bend your knees and walk your feet slightly closer to your head before pivoting up.

BENEFITS AND EFFECTS Provides deep opening for the hamstrings, promoting freedom of the pelvis and back. Gentle inversion stimulates blood flow to the brain. Cools and calms the nervous system.

WHO SHOULDN’T DO THIS POSE Those with herniated discs should be cautious.

PRENATAL SUGGESTIONS (Trimesters II and III can do the supported variation with the feet wide apart to accommodate the belly.)

HAVING TROUBLE? My hamstrings are so tight I can’t relax!

TRY … Try the Spinal Roll variation sitting on a chair (here) or the Half-Dog Pose (here).

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