Ardha Uttanasana - Half Forward Fold

FORWARD BEND & BACKBEND
Ardha Uttanasana/Half Forward Fold is a standing pose which is both a forward blend and a backbend which can seem contradictory. It rotates the hips forward into a ‘forward bend’ and extends the spine back into a ‘backbend’. You will also spot this slightly unusual double bend quality in Bitilasana/Cow where the hips rotate down and forward as your spine curls back towards the back of the hips. Ardha Uttanasana/Half Forward Fold is very strengthening for the spine – the whole back is working against gravity to lift the weight of the upper body and the heavy head. The back is prone to become weakened through our habitual posture, and how we move throughout our day without awareness of the curves of our spine. The muscles of the spine are designed to hold us up against gravity and protect the important structure of the vertebrae, which houses the peripheral nervous systems spinal cord. Ardha Uttanasana/Half Forward Fold is a very beneficial pose to add into any sequence to help counteract long periods of sitting or standing and improve everyday posture by strengthening the back.

The spine moves in a symbiosis with the hip joint. In an upright position, when you tilt the pelvis forward the lower spine reacts by increasing its curve, the mid back reduces its curve and the neck increases its curve. The reverse happens when you tilt your pelvis back – the lower spine reacts by reducing its curve, the mid back increases its curve and the neck reduces its curve. Ardha Uttanasana/Half Forward Fold builds this spine and hip relationship and is a very good pose to observe how one affects the other. A strong back, and good communication between the spine and the hip joint, facilitate freer, fluid movement throughout your day.

THE BENEFITS OF ARDHA UTTANASANA/HALF FORWARD FOLD
Ardha Uttanasana/Half Forward Fold stretches the hamstrings, glutes and chest; and strengthens the hip flexors and spine. Although not as dramatic an inversion or a forward as Uttanasana/Forward Fold, it still increases circulation, boosts the immune system, eases fatigue, stress, tension and anxiety. It is a more accessible forward fold for those with tight hamstrings or hips. The main quality I use Ardha Uttanasana/Half Forward Fold for in my sequences is to strengthen the back muscles and to gently lengthen out the hamstrings and glutes., while also helping you build good habits not to curl the shoulders forward when you are sitting and standing.

EXPLORING ARDHA UTTANASANA/HALF FORWARD FOLD IN YOUR PRACTICE
This sequence will gently warm up your hamstrings and spine to prepare for your peak pose – Ardha Uttanasana/Half Forward Fold. You will have lots of opportunities to explore the pose throughout the sequence. Mix it up by holding the pose for 3 full breaths and working your way through all the alignment cues and in other rounds staying for just the breath indicated in the sequence with a ‘+’ for an inhale and a ‘-’ for an exhale. Whether you are pausing for a few breaths or moving in a flow, be sure to press your hands into your legs, reach your chest forward and up and roll your shoulders back towards the back of your hips. Feel a stretch in the chest and strength in the upper back. If you hit resistance in your hamstrings, keep your knees slightly bent. Take care not to bring too much extension into the back of the neck.

ALIGNMENT CUES
Take your time in your Ardha Uttanasana/Half Forward Fold in the sequence to give the strong muscle at the back of your hips and legs a chance to gently lengthen and for your upper back to strengthen.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From Uttanasana, inhale, lift up halfway, fingertips just below your knees or to the ground.

• Lengthen through your spine to the tip of your crown, extend your sternum forward and up, back of the neck long.

• Broaden through the collarbones, firm your shoulder blades onto your back, lift with the whole back.

• Press into your heels to firm your legs, gaze down.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Viparita Virabhadrasana - Reverse Warrior

REVERSE & PAUSE
Viparita Virabhadrasana/Reverse Warrior is a standing lateral or side bend, which gives you the opportunity to hit the pause button and reverse your flow. Often in life we are striving forward with a long list of ‘to dos’ for the day. Even in our practice we can get caught up in a flow and forget to pause and reflect on what it is we are looking for from our practice. Viparita Virabhadrasana/Reverse Warrior reverses the direction of your flow, opens your breath and pulls you back for just enough time to remind you not everything needs to be rushed.

Viparita Virabhadrasana/Reverse Warrior also gives the spine a chance to realign after long periods of sitting or standing. Lateral bends are a kinder and more efficient way to approach the spine before moving into a forward bends or backbend practice. Regardless of whether your inclination is to roll your shoulders forward and tip your hips back or open your chest and tilt your hips forward, side bends will help your spinal alignment and posture. Side bends are also very good poses for warming the spine up before twisting poses. They lift the space between the vertebrae and allow the spine to twist before you hit bone to bone.

THE BENEFITS OF VIPARITA VIRABHADRASANA/REVERSE WARRIOR
Viparita Virabhadrasana/Reverse Warrior stretches the sides of the abdominal region and spine; the hamstrings and inner groin of the front leg; the shoulder of the reaching arm and the intercostal muscles of the top side body; and strengthens the hips, legs, glutes, arms and core. It increases circulation in the body and relieves fatigue. As the abdominal region of the upper body stretches it presses and stimulates the digestive system and encourages peristalsis to keep you regular and detoxed. It also expands the lungs and helps strengthen the respiratory system to build a strong and reactive breath to physical challenges, cold, flus and respiratory conditions.

EXPLORING VIPARITA VIRABHADRASANA/REVERSE WARRIOR IN YOUR PRACTICE
This sequence will prepare your spine for Viparita Virabhadrasana/Reverse Warrior with lots of side bend warm ups and twists to open up the space between the vertebrae. There are four main standing flows in the sequence indicated by the arrowed lines. Flow through them one at a time, starting with your right leg forward then repeating each flow with the left leg forward before you move onto the next flow. Move with the breath indicated in the sequence with a ‘+’ for an inhale and a ‘-’ for an exhale.

ALIGNMENT CUES
When you come to Viparita Virabhadrasana/Reverse Warrior in the sequence flow in and out of it and then take three full breaths to enjoy the lovely opening.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From Virabhadrasana II, inhale, turn your right palm to face up.

• Hinge to your left from your waist, reach your right palm up and over your ear.

• Rest your left hand on your left thigh or your lower calf, draw your navel towards your spine.

• Lengthen through your right side body all the way to your fingertips.

• Keep your right leg deeply bent, gaze up to your right fingertips.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Parighasana - Gate

DEEP BREATHING POSE
Parighasana/Gate is a kneeling, deep side bend or lateral bend pose. It is a lovely pose to use at the start of your practice while you are warming up and preparing yourself for your standing flows. It expands the lungs and stretches the intercostal muscles between the ribs which helps you to deepen your breath and improves breathing quality and capacity. It also benefits breathing conditions such as asthma, allergies and even helps to relieve the respiratory symptoms of colds and flu. Parighasana/Gate is frequently used as a preparatory warm up pose when building up towards standing poses like Virabhadrasana II/Warrior II, Trikonasana/Triangle, Parsvakonasana/Side Angle and Utkata Konasana/Goddess.

THE BENEFITS OF PARIGHASANA/GATE
Parighasana/Gate stretches the sides of the abdominal region and spine; the hamstrings and inner groin of the outstretched leg; the shoulder of the reaching arm and the intercostal muscles of the top side. As an abdominal stretch it stimulates all the organs of this region including the digestive system. Good digestion and gut health is one of the cornerstones of overall health. Parighasana/Gate both stimulates the lining of the gut to optimise its functionality and relieves constipation by gently pressing and assisting with peristalsis.

EXPLORING PARIGHASANA/GATE IN YOUR PRACTICE
Often when we take a side stretch we are actually tilting the pelvis which gives us the impression that we hinge more than we actually do. In Parighasana/Gate the hips are fixed over the kneeling leg which gives you a gauge of your true lateral bend. The spinal range of lateral bend is 20 degrees in the lumbar region, 20 degrees in the thoracic region and 35 degrees in the cervical region. When you factor in all three sections of the spine it gives a lateral bend of 75 degrees (full spinal extension/backbend is 135 degrees and full spinal flexion/forward bend is 145 degrees).

You might also find you can hinge more to one side than the other. To the external eye we are quite symmetrical but internally we are often asymmetrical in our strength and stretching ability.

ALIGNMENT CUES
Each time you come into a Parighasana/Gate or version of it pause and lengthen through the whole spine first to give each vertebra space to tilt.

Have a read of the tips below and either print out the sequence or save it onto your device:

• From kneeling, extend your right foot out to your right with a straight leg, toes facing away from you. Check for right heel to left knee alignment.

• Inhale, reach your left arm up high, palm facing right, exhale, hinge to the right from the hip joint. Reach your left arm up and over your ear, place your right hand on your right shin.

• Bottom waist rolls forward, top waist rolls back, gaze forward or under your left upper arm.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru