The Yoga Space Ann Arbor

Yoga Classes Iyengar Yoga Certified Teachers

  • Home
  • Class Schedule
    • Fees/registration/policies
  • Class Descriptions
    • Class Descriptions
    • Focus Classes
    • Mini Series
  • Yoga and You
    • Basic Yoga Information
    • Benefits of Yoga
    • Practice Ideas
    • Class Sequences
    • Links
  • About Us
    • Instructors
    • What Our Students Say
    • Iyengar Yoga
  • News
    • Blog
    • Yoga on Vacation Photos
  • Contact Us

Sequence for Forward Bends

July 8, 2012 by Sue

Forward Extensions are calming and quieting.

Many of the asanas involve extending the spine and perhaps forward ‘bends’ teach this the best.  Be observant when you extend forward to see whether you are really extending or if you in fact bend forward at the waist or upper back.  Make sure that you keep the front of your spine lengthening and that the movement to go froward comes from the pelvis rotating over your legs.  Sit up on enough height and use a strap to catch your foot as necessary to achieve this action.  If you head does not touch your leg be sure to have the necessary height so it rests.  Stay in the forward extensions at least two minutes, longer if you can be quiet there when you practice restoratively.

This basic sequence assumes that you have no particular problems or injuries.  If you do then you need to adjust or substitute accordingly.  Please remember that a yoga practice is just that and it is not a prescription nor should you plan to simply move from one pose to the next to the next without some sort of study and integration for each pose or between the poses as they build up in the sequence.  Following a sequence is not like sampling a box of chocolates.

  • (1) Virasana
    (1) Virasana: Also with arms overhead (Parvatasana)
  • (2) Baddha Konasana
    (2) Baddha Konasana
  • (3) Upavistha Konasana
    (3) Upavistha Konasana
  • (4) Adho Mukha Svanasana
    (4) Adho Mukha Svanasana
  • (5) Prasarita Padottanasana
    (5) Prasarita Padottanasana
  • (6) Sirsasana (if possible)
    (6) Sirsasana (if possible)
  • (7) Janu Sirsasana
    (7) Janu Sirsasana: Take the head down 2nd time.
  • (8) Trianga Mukiaka Pada
    (8) Trianga Mukiaka Pada: Take head down 2nd time.
  • (9) Paschimottanasana
    (9) Paschimottanasana: Take head down 2nd time.
  • (10) Prvrtta Janu Sirsasana
    (10) Prvrtta Janu Sirsasana: To whatever extend possible.
  • (11) Sarvangasana
    (11) Sarvangasana
  • (12) Halasana
    (12) Halasana
  • (13) Viparita Karni
    (13) Viparita Karni
  • (14) Savasana
    (14) Savasana

Filed Under: Practice Ideas

Yoga is a science which deals with perfection of the body, stability of the mind and clarity of the intellect.

— BKS Iyengar

Find Us - Directions to our Studio

Follow Us

  • Facebook

The Yoga Space
180 Little Lake Dr #1
Ann Arbor, MI 48103
734-622-9600
sue@yogaspaceannarbor.com

Copyright© 2023 · The Yoga Space · 734-622-9600 · Designed by Moxie Grafix · Log in