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june 2017yogajournal.com2 PASCHIMOTTANASANA Seated Forward Bend
Sit with your legs extended in front of you in Dandasana
(Staff Pose). Use a blanket if you have tight hips (as
shown). Experiment by folding forward on an exhalation.
If your belly feels compressed, come up and try the follow-
ing two options to determine which works best for you:
A Place a block outside of each thigh. Put your hands
on the blocks as you inhale and lengthen your spine;
exhale and fold forward, sliding the blocks along with
you. Go as far as is comfortable. Try to keep your arms
straight. You may want to play with the block height tofind a comfortable level; they will give your body space
to be in the pose comfortably, allowing you to extend
your torso without compression.
B Bring your hands to your low belly. Press your belly
in and down toward your pelvis, moving it any amount so
you can fold over it. If it’s more comfortable, lift your belly
to create space to fold into. From there, inhale and lengthen
your spine; exhale and fold, reaching for your feet or legs—
or incorporate the blocks like you did in variation A.
Use these practice tools to make space in other seated
and standing forward bends.A
B