As yoga teachers, sometimes we get into ruts — where the same sequence, the same poses keep coming up in class. This we try to avoid by getting on our own mats for practice, taking class from other teachers, listening to our students and researching new, creative ways to approach the space of yoga.
This week, I’ve been in a rut that’s not so bad…with the springtime/summertime weather, I’ve heard from many students recovering from their gardening adventures…and “low back” is one of the most frequently requested areas when I ask for requests at class…so here’s the pose we’re doing a lot of these days… I call it Supported Forward Fold:
Often if our hamstrings are tight and our low back is stiff, it’s difficult to find the right alignment and stretch in a Seated Forward Fold. We end up feeling strained in the low back, or frustrated with our ability to hinge and fold over the legs. When we’re in a supine (lying on your back) position, the back is supported by the floor.
Getting into the pose: Lie on your back and draw your knees into your chest. Breathe here, feeling your back supported by the floor. Place both feet in the middle of your strap and extend your legs up toward the ceiling. They can be bent or straight but should be making somewhat of a 90 degree angle towards the ceiling vs. angling away from your body. Take a moment to draw your shoulders down and back towards the floor and try to hold the ends of your strap to keep the upper body relaxed…Stay here and continue to breathe. Over time, you might find that you’re able to draw the legs a bit closer towards you…always stretching deeper as you exhale or release your breath. After 6-8 breaths, if you’d like more of a hip stretch, try taking your legs wider — with your feet still along the strap….continuing to breathe into your stretch. Hold for another few breaths and gently release, drawing your knees back in toward your chest.
Benefits of the pose:
Great for the low back, relief from sciatica and low back discomfort
Great antidote for those who are seated or standing for most of their day
Great stress reliever as this is a mild inversion (getting the legs up)
Great stretch for the hamstrings and hips
I’d love to hear your comments — give this pose a try and let me know what you think!
