In Easy Seated Forward Bend (or cross-legged forward bend) you sit with your legs crossed and tilt your pelvis forwards so that you ribcage moves towards the floor.
If you want to work at stretching your hamstrings (which generally involves tilting your pelvis forwards relative to your thigh bones) you can use this posture to practice tilting your pelvis forwards
However, prior to bending forwards, you may find it helpful to first practice tilting your pelvis forwards and backwards while sitting upright.
To feel your pelvis first practice rocking it forwards and backwards while keeping your ribcage upright. As you rock your pelvis forwards allow your spine to bend backwards. As you rock your pelvis backwards, allow your spine to bend forwards.
In both cases, feel the movements of your sitting bones, pubic bone and even your hip crests. Then try to feel the entire mass of your pelvis as it rolls forwards and backwards.
Once you've got the hang of feelng your pelvis, then roll it forwards and allow your ribcage and arms to move forwards.
Try and keep your spine reasonably straight while doing easy seated forward bend. To give yourself room to sink down reach your head, arms and ribcage forwards, away from your pelvis.
Once you've lengthened your bodythen you can allow your ribcage and head to sink down whilst allowing your spine to bend forwards at the same time.
You can work towards feeling your body reach forward one element at a time in time with your breath.
Note, if you have difficulty tilting your pelvis forwards in easy seated forward bend you might find it helpful to sit on some books or a block.
You could also focus on reaching your ribs and head away from your pelvis. That may mean that you end up reaching upwards more than you reach forwards! If that is the case, then practice sitting upright as tall as possible. From here then work at increasing your ability to tilt your pelvis forwards. And then relax.
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Sensational yoga poses, lessons to help you enjoy the experience of your body.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.
These seated yoga poses have been organized into a rough routine and include lotus, virasana, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
In this preparation for compass pose use your arms to pull your leg towards you for a seated hamstring stretch. To modify, use a strap.
Single joint hip flexors include iliacus, pectineus, obturators, gemelli and gluteus minimus. Use them to help improve your forward bends.
Sensational Yoga ebooks and videos are designed to help you experience your body while focusing on specific poses, actions or parts of the body.
Extreme stability teaches you how to work from the ground up when creating stability, whether you are doing poses on your hands or your feet (or some combination of both).
The working towards wheel pose ebook teaches you basic body first so that you can feel and control your spine, hips and shoulders, so that working towards difficult poses (in this case wheel pose) is easier.
The Muscle control for better flexibility ebook teaches you simple muscle activation techniques that can make it easier to improve your flexibility. Techniques focus on forward and back bending the hips but can be applied to other movements also.
Building up on the material for part 1, Yoga for Beginners 2 teaches you how to make your body stable for a slightly different experience of your hips and shoulders.
Video: This set of simple hip control exercises help you to stabilize the hip joint and control it. You may find these exercises help you improve hamstring and hip flexor strength and flexibility.
One approach to learning yoga is to simply practice yoga poses. The approach in Yoga For Beginners 1 is to help you to learn to feel your body while doing yoga poses.
Some of the exercises in Balance Basics includes learning to balance on the fronts of your feet as well as on one foot using weight shifting exercises. It also includes exercises for crow pose. I've included videos based on the balanace exercises in the book on this page.
Motor control is the ability to control muscle tissue. The compliment to it is sensitivity, the ability to feel tension in muscle and connective tissue. Both can be learned and improved. Both are functions of the brain.