Dandasana to Paschimottanasana – Weekly Advanced Class 381

This class explores the essential connections between Dandasana (Staff Pose) and Paschimottanasana (Seated Forward Bend), deepening your understanding of fundamental forward bending actions. By examining the right-angle shape of Dandasana, you’ll learn how its structure can be rotated and repositioned—from upright to reclining—to reveal and isolate key techniques. The session begins by integrating Dandasana principles into standing forward bends like Uttanasana (Standing Forward Bend) and Adho Mukha Svanasana (Downward-Facing Dog) before progressing to wall-supported variations. You’ll work with your legs upright against the wall, back against the wall, and feet pressing into the wall, refining alignment and engagement. These preparatory techniques will then be systematically applied to Paschimottanasana, guiding you through a methodical progression that enhances both precision and depth in forward bends. This class not only consolidates key actions but also builds a strong foundation for improving flexibility, spinal elongation, and posture in all forward bending asanas.