Forward Bending Flashcards
Uttanasana
(Ooot-tawn-ah-sa-nah)
Standing forward bend
Apanasana
(Ah-pa-nah-sa-nah)
Reclined knees to chest posture
Balasana
(bah-lah-sa-nah)
Child’s pose
Parshvottonasana
(Part-voosh-ahn-ah-sa-nah)
Pyramid
Prasarita Padottanasana
(Prah-sar-ah-ta Pah-dote-tawn-ah-sa-nah)
Standing wide legged forward bend
Ekapada Uttanasana
(Ek-ah-pah-da Ooot-tawn-ah-sa-nah)
Standing split
Virabhadrasana III
(Vera-bah-draw-sa-nah 3)
Warrior 3
Janu Shirshasana
(Jaw-new Sheer-shah-sa-nah)
Head to knee posture
Paschimottanasana
(Paw-shi-mote-tawn-ah-sa-nah)
Seated forward bend
Upavishtha Konasana
(Ooo-pah-vesh-tah Koo-nah-sa-nah)
Seated wide legged forward fold
Bakasana
(Bah-kah-sa-nah)
Crow pose
Kurmasana
(Corm-ah-sa-nah)
Tortoise pose
Malasana
(Ma-lah-sa-nah)
Garland posture or squat
Marichyasana I
(Ma-ree-chee-ah-sa-nah 1)
Forward bend dedicated to sage Marichi
-one leg long, other leg bent with knee up, wrap arms behind back with one arm around bent leg
Forward fold definition
Postures that lessen angle between torso and thighs ——- hinge @ hip joints
Benefits of FF poses
-physical —> deep stretch for back of body
-energetic —> tend to be Langha (lung-ah-nah) or cooling/grounding
-prana —> facilitates healthy apana vayu
-chakras. —> lower
Key Actions (foundation) of FF poses
- Steady foundation
- Poss slight anterior pelvic tilt
- Slight extension of spine
- Spine stays long or flexes and rounds
- Abdomen draws in & up
- Lengthen thru back of body
Preparing for FF postures
-awareness in abdomen & pelvis
-warm up thru back of legs
General rule of FF poses
Simpler forward bends = good prep for more demanding bends
Recovery poses of FF postures
Other less intense forward bends
Common misalignment with FF postures
Leading with chin
—> disengages core by lifting hyoid bone
