Five-Minute Forward Bending Sequence Script

Welcome

Namaste. I’m Jen. Today we are going to be practicing some forwards bends and some traditional “transition” or resting postures. Our intention for today with be to practice “pausing.” Life happens in the space in between.

Bharmanasana (Table Top Posture)

Start on your hands and knees.

Make sure your shoulders and wrists are aligned and your knees are under your hips.

The tops of your feet are on the floor.

Press up from the ground maintaining tension in the arms and shoulders -- avoid collapsing in the shoulders and back body.

Keep the neck aligned with the torso and the gaze towards the floor.

Press your belly button towards your spine.

Lengthen the tailbone and crown of the head.

And breathe.

Modification: place a blanket under your knees. Close your hands, in a fist, if this hurts the wrists.

“With the proper groundwork/ foundation, we can flow through more difficult moments.”

Take three more breaths on your own.

Adhomukha Svanasana (Downward Facing Dog)

From Table Top Position, tuck the toes.

On an exhale, lift the knees off the floor and lift the butt and sitz bones towards the ceiling.

Ground down through your palms and feet and evenly distribute the weight.

Visualize an upside down “V” -- not a “U.”

Hug the shoulder blades towards the spine and rotate the thighs inward slightly.

Once you have found length in the spine, exhale and straighten the legs pressing down on the heels. No worries if your heels don’t touch the mat.

The head is an extension of the spine. Ears should be between the arms.

Release any tension in the neck, head, face.

Take five breaths here.

To exit, bend the knees and return to Table Top Position.

Balasana (Child’s Pose)

From Table Top Posture, bring the big toes to touch.

Open the knees wide (wide as your mat) and sit back on your heels.

Gently lay the torso down between the knees.

Extend the arms in front of your palm down or alongside of you palms up.

Forehead touches the floor. (Modification: if this is not comfortable for you, place a bolster in between your legs and turn your head to the side.)

Completely relax.

“Life is the period between one breath and the next.”

Practice your deep belly breathing for five breaths here.

To exit the pose, push up to Table Top Posture.

(Arha) Uttanasana: Standing Forward Bend

From Table Top Posture, move into Downward Facing Dog

From Downward Facing Dog, rag doll your feet up to your hands.

You should land with your feet hip width apart.

On an inhale, bend your knees and swoop your arms up to standing.

Bring your palms back to the heart-- namaste.

Check to see that the weight is even in the feet.

Engage the toes and the arches, lifting through the shins, tightening in the glut.

Place the hands on the hips and lift through the torso, creating space between each vertebrae.

Inhale. And on the exhale, bend forward at the waste.

Release the arms (to the floor, or to the shins, or the blocks).

Release the neck.

And breathe.

“Ut” means intensity. “Tan” means stretch or increasing one’s capacity. Through this practice of yoga we are stretching -- we are changing our capacity. But can you accept where you are right now?”

To exit, inhale and bring your hands to your hips.

Exhale and lift the torso.

Namaste!