Forward Extensions: 
The Essential Intermediate Stages

Focus: Calling these ‘concave back’ positions an ‘intermediate’ of forward extensions is an inadequate description.  These positions,, with their characteristic, arched but fully extended back bodies, arms and legs, look quite different from the final positions of the forward extensions.  They prepare us for the final forward extensions, and are beneficial in themselves, reinforcing the connection of the arms and the legs through the back body.  These positions are also not just safe, but recommended in many cases where the full forward extensions might be counter-indicated e.g. for those with certain back injuries or weaknesses.

In fact, the journey starts at the basic seated position – Dandasana.  This session establishes the relationship between Dandasana and the intermediate ‘concave back/ positions of the classic seated forward extension Asanas: Janu sirsasana, Trianga mukha eka pada paschimottanasana, Ardha padma paschimottanasana, Marichyasana1, Paschimottanasana.  


Duration: 75 mins.

Props needed: 2 blocks, access to a wall,1 belt, blankets and a chair

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