Tag Archives: spine

Wide Angle Seated Forward Bend

November 3, 2015 by
Photography by Bill Sitzmann

The Wide Angle Seated Forward Bend stretches the hamstrings and inner thighs, tones and strengthens the spine, opens the hips, and stimulates the abdominal muscles, all while relaxing the mind.

  1. Sit upright and separate the legs, creating a “v” shape.
  2. Rotate the legs back so that the knees face towards the sky, and flex your toes to protect the knee caps.
  3. Ground the sit bones to the earth, and lengthen the spine by reaching the crown of the head towards the sky.
  4. Roll the shoulders down the back, and away from the ears. Open through the chest to unround the spine.
  5. Actively press the thigh bones into the ground.
  6. Inhale deeply, and as you exhale, bend forward at the hip joints.
  7. Place hands on the ground in front of you, and reach forward (for a more advanced pose, grab each of the big toes with the peace sign fingers and thumb).
  8. Breathe deeply for 10-20 breaths.
  9. Inhale to come up, and repeat.

WideAngleForwardBend

Triangle Pose

October 5, 2015 by
Photography by Bill Sitzmann

The Triangle pose stretches and strengthens the thighs and ankles, stretches the hamstrings, hips, spine, and chest, relieves backache (especially during pregnancy—I’m photographed here as I entered my third trimester), and helps to keep stress at bay.

  1. Position legs 4 ft. apart. Raise arms parallel to the ground and actively reach hands out, palms face down.
  2. Turn right foot out 45 degrees and align heels together (or heel to arch to help with balance). Firm the thighs and keep right kneecap in line with the center of the right ankle.
  3. Inhale deeply, and as you slowly exhale, extend the torso directly over the right thigh, bending at the hip joint.
  4. Firmly press the outer left heel into the ground and pull the left shoulder back to open through the chest.
  5. Lengthen the tailbone towards the back heel and place your right hand on a block, your ankle, or on the ground outside of the right foot (advanced). Lift left hand up toward the sky and gaze toward fingertips.
  6. Breathe deeply for 5-10 breaths.
  7. Inhale to come up, and repeat opposite side.

TrianglePose1