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: Also with arms overhead (Parvatasana)
