Foundation-Begin in mountain pose (standing up) with the feet hip distance apart.
Action- Hinge forward from the hips and bend the elbows taking ahold of the them with your opposite hands.
Boundary- Do not force yourself towards the floor. Keep weight even in the feet.
While You are There: Allow each exhale to create space in the spine and feel the body ease itself in the direction of the ground. This pose may be more intense for students than other yin variations 1-2 minutes may be enough. It is sometimes nice to do the pose twice with a 2 minute hold, followed by a squat or simply standing for a few breaths then a second 2 minute hold.
Modify- Bend the knees more to ease the pull on the hamstrings and shift the stretch to the top of the gluteus maximus and the low spine. Rest the elbows on the knees if the back is feeling tense or strained.
Deepen- Reach the elbow points a bit more toward the floor. If this pose is super easy you may try wrapping your hands behind your calves to lightly draw yourself deeper.
Transition out of the Pose: Bend the knees more deeply to ease any tension away from the back and very slowly roll to stand. You may choose to bring your hands to the knees to support the lift of the spine. If you have been in the pose for a longer period of time you might come up halfway then take a few breaths before continuing all the way to stand.
When to Avoid (contraindications)
Yang Variation: Uttanasana aka standing forward fold. The yang version may look very similar from the outside however, the stretch will shift from its passive form in yin to an active form in yang whereas the hip flexors may engage to pull the top of the pelvis closer to the top of the thighs. In the yang variation the focus also tends to gear more toward the hamstring stretch than the spinal stretch and works more toward the straight leg variation.
About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.
Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.
Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am
Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018
Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17
Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion
5/27/2023 03:36:29 am
Nice post thaanks for sharing
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