Can’t touch your toes? No worries…we’ve got this… seated forward bend Paschimottana

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A lot of students can’t reach their toes or their feet I hear this a lot.

As a practitioner I have to tell you that this will happen over time if your body allows and if it doesn’t then you simply say, “oh well that is not my thing”, that’s right I said “oh well”. If you focus solely on reaching your toes you will end up with extreme tightness. What truly matters is the good overall flexibility you work towards achieving each time you sit on the mat and it does happen in time I promise.

If you are new to yoga or just joining us now please feel free to use props like folded towels, bolsters, blankets and soft pillows to modify any pose.
At jerseyyogalicious we stress safety first.

A good starting point is the forward bend, which is not so much about the “bend” but about extension of the spine while stretching the lower back of your body all the way through your hamstrings as far as you can safely stretch.

It is most important to pay close attention to your joints the hip, knees, and elbows particularly.
When you bend properly you are bending at the hip joints which allows the torso to extend into forward fold while keeping your spinal muscles neutrally relaxed.
Also, in the beginning for a few months if you bend one knee during forward fold you are aiding your hamstrings and the glutes on that side which helps you to go forward into a much deeper stretch.
Lastly, your elbows help to lift your chest up lengthening your spine eventually you lean forward pressing your legs down into the mat and you can start to reach for your foot, one day possibly you might just surprise yourself by reaching those toes.

Sit on the floor with your buttocks supported (folded blanket is awesome) with your legs straight in front of you.
Actively press through your heels to the ground.
Lift your left buttock up and pull your right sitting bone away from the heel with your right hand and do the same on the other buttock.
Turn your thighs inward and press down to the mat.
Press your finger tips and palms into the floor beside your hips.
Draw your inner groin deep inside your pelvis take an Inhale as you lean forward from the hip joints not the tummy try to reach for your feet with your hands.
You should only start out going as far as you safely feel you can and then remain there release with an exhalation.
I want you to try to do 5 sets of inhalations/exhalations, with each exhale try to go just a little deeper and determine your own limits.
60 -120 seconds minimum in this pose before slowly coming out of it with a nice inhale up stretching your arms overhead and pressing your tailbone down into the pelvis.

Here is a nice Global Sadhana quick mediation to finish off your night by the way we are at day 30 only 10 more days until done with this prayer can I challenge us to keep going beyond… sure why not let’s remember it doesn’t stop at day 40 it only becomes more of a practice.

Satnam/Namaste,
Kat

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About Kat Wendorf

Kathleen Wendorf is a certified NESTA sports yoga instructor located in Central Florida. Kathleen has studied Hatha, Vinyasa, Kripalu, Ashtanga, Jivamukti, Yin and Kundalini yoga as well as others. Kathleen is also a writer who has been featured on The Morning Show. She invites you to bookmark and follow her blog jerseyyogalicious.wordpress.com to learn inspirational yoga. You can also visit Amazon to find other books on yoga and travel savings as well as her children's books and fictional novels. www.amazon.com/Kathleen-Wendorf/e/B004XM1G4A . Kathleen also has 2 awesome retail websites you will want to check out: https://www.DiscountDollhouse.com https://www.ExoticCustomCanvas.com Kathleen has a mission to share as much as she can with her yoga friends. Please feel free to reach out to her at any time for any comments or questions.

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