Yoga_Journal_Singapore_FebruaryMarch_2017

65

february / march 2017

yogajournal.com.sg

FORWARD BENDS

THE WHYForward bends typically have a calming effect on the mind,

emotions, and nerves, which is why they’re often practiced toward the end

of a sequence. These postures facilitate deep relaxation by stretching the

muscles of the back and decreasing the stimulation of the sensory organs.

THE HOWWhen choosing forward bends, it’s ideal to pick at least one

posture that stretches the hamstrings, such as Janu Sirsasana (Head-

to-the-Knee Pose), and one that opens the outer hips, such as Cross-

Legged Forward Bend. This will promote greater balance in your body

by creating more range of movement in both regions. Settle in to both

postures for 8 to 10 slow, smooth, relaxed breaths.

CLOSING POSTURES

THE WHYClosing postures complete a sequence by quieting the mind

and relaxing the body. While opening postures focus on waking up the

body and generating momentum for the practice to come, the closing

postures help you surrender and absorb the practice.

THE HOWTo get the full benefit, you’ll want to spend at least 6 to 10

minutes total in these calming postures. There are four basic types of

closing postures: Salamba Sarvangasana (Supported Shoulderstand),

restorative poses, seated meditation, and Savasana (Corpse Pose).

You don’t have to include each type in a single sequence (though if

you did Headstand earlier, it’s a good idea to include Shoulderstand

as a closing posture since the two poses complement each other).

And whether you include any other closing postures in your sequence,

ending your practice by lying quietly in Savasana is a must.

Jason Crandell teaches alignment-based vinyasa yoga workshops and

teacher trainings around the world. For more information, visit him at

jasonyoga.com.

FORWARD BENDS CLOSING POSTURES

17 Cross-Legged
Forward Bend

18 JANU SIRSASANA

Head-to-the-Knee Pose

19 SALAMBA

SARVANGASANA

Supported

Shoulderstand

20 Any simple

seated posture

for meditation

21 S AVAS ANA

Corpse Pose