Three Key Forward Bends – Weekly Advanced Class 328

Paschimottanasana, Upavistha Konasana, and Triang Mukhaikapada Paschimottanasana are key forward bends from which many other poses develop. Understanding these poses thoroughly aids the natural evolution of more advanced asanas. Each pose can be challenging, even for seasoned practitioners, due to the direct confrontation with stiffness in the hamstrings, adductors, and lower back. This class will guide you on working with this stiffness rather than against it. Starting with upright seated positions and using wall support, the class demonstrates the importance of balancing essential actions within each pose over the goal of touching your forehead to your shins. The class emphasises the key aspects of Paschimottanasana, Triang Mukhaikapada Paschimottanasana, and Upavistha Konasana. You will learn about the role of the feet, how leg actions support the spine, how to maximise chest opening, and minimise upper back rounding. Various versions of each pose are explored, allowing more experienced students to delve deeper and offering less flexible students greater ease.