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“Life is change; Live the transitions”

Paschimotanasana (seated forward fold)

Paschimotanasana: Prefer a straight spine to straight legs!

Basic points:

Sit up straight, both legs in front, legs together, feet flexed (equally!) Flat back, hands grip feet, lengthen spine more and fold Sitbones drive to back of mat, heels push to front of mat Face to shins, crown of head to feet

Comments:

Forward folds are about the rotation in the pelvis, so bend your knees! If you know you have tight hamstrings bend your knees until you can sit up straight and grip your feet. Keep the back flat and feet flexed and begin to walk the sitbones toward the back of the mat. Take your time! If you feel your spine round as your legs straighten: STOP! Work to bring your ribs to your knees, drive sitbones back and draw head to feet. (Trick: rotate inner thighs toward the floor to release the lower back)