Yoga 101: 5 Seated Forward Folds

Transcript

hi friends I'm Jess and welcome to yoga what I want a series dedicated to help you ease into yoga I'll be guiding you through a variety of poses and flows and try different variations to see which one's work best for you so this week we're doing forward bowls there are tons of options and variations out there but I wanted to get you started on the easiest and most relaxing ones that you can jump on to right away we'll be doing five different ones cross legged forward fold head to knee forward fold wide legged forward fold seated forward fold and finally Chapo's let's get started first one cross legged forward fold just like I'm sitting but I'll make sure slightly slanted so you can see me properly so starting to comfy seated position maybe gentle sways I decide to get an extra comfy and when your may be helpful your hands and arms above you and as very soulful forward so couple variations here you can rest on your palms let your head and neck relax here another option is coming all the way down to your forearms feels good or probably order to come down on your forehead on the mat see how that feels so and you actually choose here does their life for hours make sure that you're super comfortable I shall a side to side if that feels good relaxing your head we are not using that right now then like you're in housing accessible for you don't feel like you're doing much but your breathing is doing all the hard work here hey Jim Jim you left and you up and have some relaxing ng dispose just a couple more you can stay here for as many perhaps as you want start with 5 perhaps 10 plus 30 go for a minute and we'll the forward fold there's a lot of flexibility and variations that you can try out you can also how long from one side to another this is so powerful see how that feels use your breath as a spot like to see if there's any area to me some extra TLC and you know what it feels nice maybe linger here for a couple more breaths but you're in health and Excel is carried you through so there's another option here which is coming on you're bringing your ankle on the opposite needs it's a really nice stretch for you not the outside your thighs or hips but make sure there's no pain in your knee if there is just ease out a bit trying to car option but if this feels good I'll start with big inhale to lengthen your arms and myself fold forward same thing here for arms palms and if you can bring your head to the mat but I can't reach them when I would get that one I'll just chill here palms relaxing my head and neck here for a couple of breaths as long as I want maybe a gentle sway side to side you have the skills another neat witch like that's what you call it it is get yourself oh thanks massage coming from on your elbows and leaning on your calves in your eyes don't forget to breathe see how you feel seized there's some pressure points that feels nice for you make sure you're not pushing you're just simply leaning forward nice massage one of my favorite poses your elbows to your butt if that feels good I have like a tender spot there in my heart perch and just stay here for a couple breaths you're ready same on the other side so switching bringing her and coops knee same thing here and this will probably feel different in the other side that's okay our bodies are not completely symmetrical and knives and one side might be tighter than the other one but is ood helical Ford I notice how it feels in adapt maybe one side he felt super nice on its forearms maybe one side it's better to be on your palms always adapt to notice what your body wants - easy one step at a time what your inhales and exhales carry you through you want to give yourself a nice massage with your elbows you know I can honestly stay here for a couple of minutes you can do this right when you wake up before you go to bed right you know when you're you know watching a show chilling here give yourself a nice massage and stretch doesn't take a lot just let your body relaxed and your inhales and exhales carry you through they have enough of this again stay as long as you want our next option number two which is head to knee forward bend with one a bent leg straight one knee and your leg straight does that mean fun food bring your head close earning big inhale to lift three handles here before we forward gentle bend on the knees if that's easier nice and easy stretch grab hold of your foot to that because go to any variation here again finally to just adapt and it just pulls more for you help your chest a little bit that feels good all the way up same think you're on the other side sing here for the many breasts as you watch gentleman on the knees and decide might feel different it might be easier might be harder notice how your body feels you're so close I anywhere nation both hands grabbing your total your but I just relaxing your floor excellent you're making your way up our third option is why I like it for a bit make sure you're comfortable here gentle bend on the knees and you can completely straighten it that's not so nice you're gonna have lent then you bring your arms up high that feels good so slowly foot forward so same thing here you can be on your paws maybe call side to side if that feels good if you want to come to your forearm and it feels nice go ahead on your forehead you can also try that out I can't find an option that feels the best for you and make everything do all the work this is a nice stretch the thighs your hips did this pose you don't have to stay stay you have to just be the middle unless it was really good you can call her out and see if you know there's feels nice when you can stretch a little bit more you have enough but once I maybe crawl to the other side easy yeah when you're ready coming all the way up that was why I like it forward fold our fourth point is seated or full bring your feet as close to each other a gentle bend on the knees begging home from your arms above and itself gently bend forward bring your torso close your thigh and just relaxing let your in-home an exercise following you up relaxing you grab a hold of your feet if that feels good or a hold of your calves and ankles that was better you're comfortable here you also try and lengthen in your legs how that feels good relaxing your head and neck before hand close your knee to touch think your first minibuses you want another variation here is gentle final knees you want to grab hold of your feet bring your torso close to your knee I'll kick the street you can kind of bring your shoulder blades together it's a nice stretch for your spine your lower back your shoulders let's see how that feels just one it's different and a previous one when you're rounding your racket you're bringing your torso close to your thigh oh I smeared in their different Irish brush so any option you choose your back relaxing your head and neck or bringing your chest close to New York and bringing your shoulder blades together stay here oh yeah now last but not least option number five is child pose so start with your hands and knees this is one of my favorite poses and when you're already up your heads to the back of the mat so you can sit on your heels if that feels good we can't reach and this road is you can go that's okay too make sure there's no pain and just relax your head and neck bring your forehead your if this is too much for your knees ease out of it you can try to lock in your stance a little bit maybe bring your toes close to each other but your knees further apart and sync your bat see how that feels this is also really good stretch for your hips your thighs as well you come down to your forearms sometimes I feel like nice stretch for my neck to see how that feels that stake here for as many breaths as you want and when you're ready to get out of this lolis on your way taking your time so that's it simple seat at fort fools I hope you've enjoyed that we've covered cross legged forward fold head to knee forward fold wide legged seated forward fold and finally child pose did you have a favorite which one was more challenging and let me know if there's any other poses you would like me to explore thank you for watching and see you next time you