Stretch it Out, Yin Yoga Pose: Caterpillar aka Seated Forward Fold

Setting Up:
Foundation-Begin seated on the floor with the legs fully extended out in front of you.

Action- Bow forward over the legs and let the arms rest along your sides.
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Boundary- Stop reaching forward when there is a comfortable tension on the hamstrings and back body.

While You are There:
Modify- If the hamstrings are tight you may bend the knees and place a rolled blanket under the knees or place a blanket under the sitting bones to give a bit of lift to the hips. If the back has any sensitivity in the joints you may choose to work with a more upright spine and firm up the belly to support the low back. You may choose to add some blocks in front of you to rest your arms or head on.

Deepen- As you settle into each exhale allow the spine to sink closer to the thighs. Keeping a straighter spine will place more tension forces on the hamstrings and hips while allowing the spine to round will stretch the spinal erector muscles all the way up to the neck.

Transition out of the Pose: Move slowly and use your hands for support as you return the spine to an upright position. I can be nice to walk the hands behind you and lean back to open the chest to add extra release. 

Why (benefits)

• Stretches the spinal muscles
• Stretches the hamstrings
• Gently compresses the internal organs
• Stimulates the bladder meridian
• Stretches the entire superficial back body line as described by Dr. Thomas Myers in Anatomy Trains.

When to Avoid (contraindications)

• This pose may aggravate existing back injuries including bulging, herniated disks, and/ or sciatica .
• Students with spinal fusions should choose the upright spine variation soas not to tax the fusion.

Yang Variation: Paschimottanasana aka Seated Forward Fold aka Intense Western Stretch

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

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