Revolved Seated Forward Bend Yoga Pose is a seated twist, forward bend pose that targets the hamstrings and is ideal for yogis and yoginis at a beginner to intermediate level.
muladhara – the root chakra
anahata – the heart chakra
ajna – the third eye chakra
sahasrara – the crown chakra
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[yoga-sharrre]
- Start by sitting on the floor or mat, legs straight out in front of you. Extend your legs, pushing out through your heels, keeping all the muscles throughout both legs active. Fold yourself into the Westward Stretch or Seated Forward Bend (Paschimottanasana).
- Once you are in the Seated Forward Bend, take hold of your feet with both hands. Inhale as you lengthen your spine further, drawing your breastbone up and away from your navel.
- Take your left hand and place it on the outside of your right foot, your fingers wrapped around the arch with your thumb on the top of your foot. Pull your right shoulder back, opening your torso up so you are facing out from the right side of your body. Focus on keeping your waist and spine long. Exhale and open up further, rotating your torso to the right.
- Lift your left arm up and over your head, bringing your hand down to grab your right foot. Turn your head gently to look up at the ceiling without compressing your neck. Hold this position for 30-60 seconds, breathing rhythmically. To come out of the pose, inhale as you let go of your feet and untwist your body. Lift your torso back to the sitting position, then repeat on the other side.
- Breathe deeply through each step.
- Do not perform if you are experiencing back pain without consulting your healthcare provider.
- Avoid this pose if you are experiencing diarrhea.
Instead of relying only on your torso to complete the pose, keep your legs and arms active, using their strength to deepen your fold further.
If you are unable to reach your feet with your hands, try using a yoga strap, scarf or tie. Wrapping the strap around the arches of your feet, hold both ends of the strap with your left hand as you rotate yourself out to the right, walking your hand up the strap and as close to your right foot as possible.
All Muscles: Hamstrings, calves, shoulders, waist, triceps
Target Muscles: Hamstrings
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- May reduce symptoms of anxiety, stress and mild depression.
- Stimulates and tones kidneys and abdominal muscles and organs.
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