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 | How many times have you heard someone say, "I can't do yoga, I can't even touch my toes!"? Well, as we all know, touching your toes is certainly not a prerequisite for doing yoga, but forward bending in the general vicinity of your toes is. | |
Standing Forward Bend - Uttanasana
There are many different ways to work in this pose to make it comfortable and a good stretch for the hamstrings. Just hanging over your legs while holding onto opposite elbows is a good one. Slightly bending the knees is another. If you have a lot of mobility here, holding onto your toes or even slipping your palms under your feet can provide a nice form of resistance.
| Seated Forward Bend - Paschimottanasana
To get the most out of this forward bend, keep the legs engaged and the spine straight. Don't worry if you can't come down very far with a straight spine, just stay at your most extended for five to ten deep breaths. Try a little pulsation, in which you lengthen the spine subtly on each inhale and deepen your forward bend a little on each exhale.
| Standing Straddle Forward Bend - Prasarita Padottanasana
This wide-legged forward bend is a little more forgiving than uttanasana, which is done with the feet together. For this reason, it is often preferred by the hamstring challenged. For a really nice stretch, walk your hands out a few feet and take it in to a wide-legged downward dog.
| Pose of the Week - Standing Big Toe Pose
 There are any number of ways (well, at least three that I can think of) of getting into utthita hasta padangustasana (aka standing big toe pose), but this is my favorite. Forward bend over straight legs (uttanasana). Grab your big toe in a yogi toe lock. Stand up, keeping both legs as straight as possible. It's definitely a leap of faith kind of thing, so you might as well try. You just might make it happen.
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