Yoga Journal USA – June 2017

76

june 2017

yogajournal.com

2 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 to

find 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