Forward Bend
that you have really achieved something. As normal I will describe the easiest variation first. Forward Bend Lie flat on your back, hands at your sides and feet together. Keeping your legs straight and your heels on the floor slowly raise your trunk from the waist until you're in a sitting position. Stretch out your arms, bend forward, and grasp your toes with your fingers. If you cannot reach your toes grasp your calves or ankles until you have limbered up your spine enough to be able to bend it more fully and reach your toes easily. Bring your forehead down until you could press it against your knees. Did I hear you say “’impossible”. Most people say that but if you take a quick look at figure 20 you will observe that it is not only entirely possible but actually rather easy when you can once do it. But your spine is too stiff at the moment is it not, to perform this kind of bending so be content, at this stage, to bring your forehead as close to your knees as you could even if this means only a slight inclination of your head. If you proceed slowly and gently you will find that your spine will steadily loosen up, your head would be able to go lower, and soon you would be able to press your face to your knees. 4. Remain in this position for as long as you comfortably can and then very slowly bring your arms down to your sides, straighten up, and lower your body to the floor again until you're in the starting position. Lie there and relax for a few moments and attempt the Paschimottanasana only once more. Twice a day is ample at first. As you steadily become used to this exercise try to extend the period when your head is on your knees in which case you need only perform this asana once. Once you obtain used to the Forward Bend and can do it tolerably well, proceed as follows which incorporates the Yoga breathing as well. Lie fiat, take a deep breath, and at the same time sit up. While exhaling bend forward and grasp your toes, ankles, or calves. (Fig. 19, page 73.) Bring your forehead on to your knees without inhaling again. The extreme bend will force all the air out of your lungs. Lower your elbows to the floor as in figure 20 and remain thus for as long as you could without breathing. When the impulse to inhale appears do so while straighten ing up slowly. When you have completed your inhalation slowly lie down until you're in the starting position. Remain relaxed for a few moments and take a few deep recovery breaths. This exercise is a more advanced form of the Head to Knee exercise which I described in chapter five. If you could perform the Head to Knee successfully the Forward Bend will not give you too much difficulty. Its advantages are many. It gives the maximum of bending capacity to the body and at the same time imparts a stimulating pressure on the viscera. In stretching the spinal column to the greatest degree it helps to relieve and prevent sciatica and lumbago. Like the Head to Knee posture it tones up lethargic bowels and helps to promote better elimination, thereby being a purifying and cleansing exercise which will aid to rid the body of the impurities which cause pain and disease. For this reason it's practiced in the higher stages of Yoga for its spiritual values for spiritual purity is closely linked to physical purity. There is a standing variation of the Forward Bend which some of you might like to try. It is possibly slightly more hard for the beginner as the support of the floor is removed from the legs but the value of the posture is greatly enhanced by the extra effort involved. Stand up straight with your hands at your sides. Inhale deeply, slowly raise your arms above your head but without joining your fingers. Remain thus until you have completed your inhalation. While exhaling bend forward from the waist and place your palms just below your calves. As you complete your exhalation press your head against your knees as I have demonstrated in figure 35. Remain thus until the impulse to inhale appears. Straighten up as you inhale, and complete your inhalation with your spine erect and your hands at your side. Perform this asana only once or twice at first and do not under any circumstances try to force your muscles in any way. The FORWARD BEND is one of the Yoga exercises which helps to keep old age at bay. Many Yogis survive to be well over a hundred years old yet still look young and remain active. When asked their secret they will tell you, ‘A man is only as old as his spine’. Keep this saying in mind and vow to remain supple and active for ALL of your life and not just for a third of it! Before we leave the FORWARD BEND I would like to describe the advanced form of it used by really enthusiastic students. They do not catch the toes with their fingers, instead they rest their forearms on the toes with the elbows straight. The hands are held palm to palm, and the head is then pressed to the knees as before. Advanced students, or the more supple among you, might like to try another forward bending exercise which brings the maximum flexibility to the lumbar region and its ligaments. It is called Oopavishta-Konasana, or in English the PRISM POSTURE. Sit down on the floor with your legs outstretched. While inhaling deeply move your legs as wide apart as possible. Catch your toes with your outstretched hands and while exhaling very slowly bend your head until it's touching the floor. Remain thus for as long as you could without breathing. When the impulse to inhale appears do so and at the same time raise your head and bring your legs together again. After this exercise lie down on the floor and relax. After the FORWARD BEND and the PRISM POSTURE, here is something easier. It is called the WEDGE POSTURE and it's particularly beneficial if it's performed after any forward bending exercise because it stretches the body in exactly the opposite direction and so relieves tension in the muscles. |
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