Chair Forward Bends – Weekly Advanced Class 201

Focus: This forward bend sequence will help to unlock stiffness from your spine and shoulders. It uses the leverage of a chair to incorporate back releasing twisting movements into a series of key forward bends. Each pose is taught with an emphasis on spinal lift and chest opening. This dynamic forward bend class will help to correct muscular imbalances and poor postural habits. 

Key Poses: Paschimottanasana, upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana.

Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt.

Level: Advanced

Duration: 45 min




  1. Di

    Hi Frieda, you can use the magnifying glass search button (top right of the page) to search terms such as Lower Back Pain and then scroll down to the classes that this search returns for you. To find a particular class, ie class 49, you can use the Classes tab at the top of the page, select Weekly Classes from the dropdown box and then scroll through the pages until you find class 49. The classes are organised numerically from highest to lowest. I hope this helps.

  2. Frieda T

    Hi Rod
    Dont know how to search for a particular sequence (am now trying to find Lower Back Pain),
    I printed the blog and it says it refers to Intermediate weekly class 49. But I dont see a Search option, so dont know how to get to it again.

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