In front, Dee shows a variation on uttanasana from sitting on the chair while Jeri, in the background, offers his forward fold over the chair edge.
Day 18: Supported Uttanansana ~ Supported Standing Forward Fold with a Chair
The Pose:
Uttanasana or forward fold is traditionally practiced from tadasana or mountain pose. From this aligned position the core is engaged, shoulder blades draw down the back and your collar bones broaden. As you begin to hinge at the hips to take yourself forward, the hip flexors draw deeper into the body. The palms come to the floor as the legs remain straight. For many this is a comfortable releasing pose. For others of us whose arms are far from the floor because our hamstrings are tight, this pose can be far from comfortable. To make it a welcoming pose, try it with a folded chair.
How To:
Close your folded chair and have the seat face away from you. Stand with your butt against the wall and your feet about a foot’s distance from the wall. (The distance from the wall will vary with torso length.) Place your hands on the top of the chair edge and inhale to lengthen your spine. With an exhale, lift your ribs away from your pelvis and begin to fold forward over your closed chair. As you descend, draw your hip flexors deep into the body and walk your hands down the sides of the chair and keep the spine lengthening fully.
Practice 1:2 breath: Inhale for a count of 3 to 4, pause your breath and exhale to a count of 6 to 8. Stay in the forward fold for up to a minute.
To return to standing, inhale and keep your spine long as you walk your hands up the chair.
Tips:
Prior to starting this pose, offer cat and cow to warm up your spine and note the difference between anterior (forward) tilt of the pelvis and posterior (backward) tilt of the pelvis. It is through cow pose that you access the anterior tilt which takes the hip points toward the thighs and provides the folding action in forward fold
A blanket on the top chair edge provides comfort for your hip points. Leave your butt connected to the wall in the forward fold for stability and to keep the angle in your legs. This will help if you have tight hamstrings.
Note:
Standing forward fold postures are not recommended for people with high blood pressure or vertigo. If you feel dizzy, come out of the pose slowly and turn to face the wall and press your forehead gently to the wall. An alternative to forward fold is half forward fold which keeps your head above your heart and decreases the chance of dizziness.
An alternative to standing forward fold is sitting in the chair and folding forward. Your hands can come to the floor, a block or rest on your thighs.
Benefits:
Using a chair helps many people access a pose that is otherwise straining. The hamstrings receive assistance from the angle of the legs and the support of the wall, the torso is supported by the chair so you can release into the pose.
Folding forward allows you to turn inward to help quiet the mind as well as the body. As you breathe, imagine with each exhale you are letting your tension flow out of you.
