UTTANASANA (Standing Forward Fold)
How many of us squint our eyes with an expecting ouch when we hear the words "forward bend?'' For those with lower lack pain or tight hamstrings, this may be a ritual in yoga class. However, when we learn to honor ourselves, where we have been and where we are now, we realize resistances are amazing teachers that allow us to grow.
Learning to embrace ourselves is a matter of' turning our gaze inward to connect with our hearts. The heart is where we find the source of love and joy. It holds the ocean that connects us with everything. Forward bends allow us not to only turn our awareness inward to connect with the ocean, but we also bow to honor ourselves, our innate beauty, and perfection.
Begin by standing with your feet parallel and hip width apart. (Feet parallel: draw a line from the middle of your heel and the second toe, the one next to the big toe.) If your hamstrings are feeling tight today, then place either a block or a chair just in front of you. Then, take a moment to feel the pose, your relationship to the earth underneath you, your emotions and, your thoughts.
First, we will change only the foundation of the pose, which is your relationship with the earth under your feet. Shift your weight on to your left foot and only press the big toe mound (ball of the big toe) of your right foot into the floor. Maintain that action, then slowly draw your weight straight back to the inner edge of your right foot until the right inner heel presses into the floor. From there, we move diagonally stretching from the inner heel to the small toe mound, reaching it as wide as possible until it also touches down, then gently allow the outer heel to come to the floor. With the four corners of your feet (big toe mound, small toe mound, inner and outer heel) placed in this fashion, can you feel how the right foot seems more plugged into the floor? Do the same for the left foot. With both feet plugged into the earth, inhale and lengthen from your tailbone to the top of your head. Breathing long, steady breaths, take a moment to feel any shifts, emotion, or physical in your self.
Now, visualize a clothesline strung in 'front of your hips at the hip creases, (the place where your thigh bends at your hip when you lift your leg straight in front). Use your index fingers as a reminder of where to bend, by placing your hands on your hips with your index fingers on the crease while the thumbs rests on your hips pointing behind you. With "the clothesline" in place, don't allow your hips to move forward.
Inhale; lift your heart to the sky as if it is a golden helium balloon, lengthening your spine. Extend from your waist through your legs and into the earth creating a strong action in your legs. Keeping the spine long, legs strong, and hands at the hip creases, fold over the clothesline, eventually releasing your hands to the floor, block, or chair. In forward bends, it is important not to force yourself too deeply into the pose The; forward stretch should be in your legs, especially in your hamstrings, not in your lower back. If a strong sensation is being felt in the lower back, then bring your hands up to another block or bend the knees slightly. On the other hand, if your hands easily touch the floor with straight legs, then push your hands into the floor and lift your lower belly up towards the sky. This movement will provide more room between your pelvis and your thighs, keeping the energy flowing, thus allowing the legs to lengthen even more.
While in the pose, soften to your breath by using less and less effort with each breath. Inhaling, you extend from your hips into the earth. This action lifts the seat bones up toward the sky. Exhaling, you allow the spine to melt towards the floor bringing the crown of your head closer to the floor. Keep the breath long and steady. As you relax deeper into uttanasana, turn your gaze inward toward your heart, recognizing your inner beauty and- the love that resides in your heart. Bow and honor your self where you have been and where you currently are in. your life.
When you are ready bring your hands back to your hip creases, square your shoulders toward your ears, and roll your shoulderblades down your back. Exhaling, extend through your legs to reaffirm the strong action in your legs. Then inhale, allow your golden heart to rise like the dawning sun, come up to a standing posture. Take a moment to feel any changes in-your self. Feel the inner warmth of your beauty and love expand outward to every part of your being. Know that whenever you need a kind affirmation about your self, look inside and connect: with the limitless ocean inside your heart. It is, always there; nothing outside of you can really make you happy. Forward bends show us how happiness comes from inside out.
Mark Stevens