Forward Bends & Twists – Weekly Intermediate Class 181

Focus

Spinal lift is beneficial for both forward bends and twists. In addition to offering protection for the spinal cord and vital organs the spine also provides a structural support for the body, helping it to remain upright and resist the effects of gravity. The spine also facilitates the body’s movement and flexibility. When practicing forward bends and twists it is important to cultivate the dual qualities of strength and mobility in your spine. Before progressing towards twisting movements it can be beneficial to first ensure that you are able to lift your spine and maximise its space. In forward bends this spinal lift can be improved by placing a belt around your feet and using this as leverage for lifting. Another way of achieving a similar effect is to place a belt around your forearms and press into the belt as you raise your arms above your head. Your spine will lift along with the belt. You then work to maintain this lift in your spine by continuing to press into the belt as you progress towards twisting movements. This approach is included in this class.

Key Poses

Upavista konasana, janu sirsasana, triang mukhaikapada paschimottanasana, bharadvajasana.

Equipment

Mat, chair, bolster, 2 blankets, belt.

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Four Basic Backbends – Weekly Intermediate Class 39

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Knees and Standing Forward Bends – Weekly Intermediate Class 38

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Legs And Abdominals – Weekly Intermediate Class 37

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Standing Forward Bends – Weekly Intermediate Class 34

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Hips, Wrists And Abdominals – Weekly Intermediate Class 31

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Headstand And Chair Shoulderstand – Weekly Intermediate Class 30

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Backbends And Inversions – Weekly Intermediate Class 29

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Chair Forward Bends And Twists – Weekly Intermediate Class 28

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Forward Bends For Stiff Bodies – Weekly Intermediate Class 23

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Standing Poses In 45 Minutes – Weekly Intermediate Class 22

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Hamstrings And Adductors – Weekly Intermediate Class 21

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Surya Namaskar (Sun Salutes) – Weekly Intermediate Class 20

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How To Work Your Legs In Backbends – Weekly Intermediate Class 17

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Keeping The Chest Open In Forward Bends – Weekly Intermediate Class 16

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