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.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
PDF or Video
Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Steps for working towards bound side angle so that you can bind a little more easily.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.