Standing Forward Bend is very quieting to your nervous system if you find a prop that is high enough so you can do the pose without feeling an uncomfortable stretch in your hamstrings.
Props Required:- Chair, 1-2Â blankets/ pillow
Organising the Pose:-
1. Start by facing a chair, with the seat of the chair atleast a foot in front of you.
2. Place a folded blanket or towel on the seat if it has a hard surface.
3. Standing with the feet hip distance apart, hinge forward from the base of the spine and place your forearms on the seat of the chair and rest your head on the back of the stacked hands.
4. Be careful and rest your head on your arms or hands and avoid pushing your head down forcefully.
5. Keep your legs somewhat active as you release your body from hips to head onto the support of the chair, holding for 1-5 minutes.
6. Stay with calm steady breathing with longer exhalation to deepen the pose.
7. Bend the knees slightly and roll through the spine as you come up into standing or mountain pose.
Use of Props:-
You can increase the height by adding on more blankets or even a pillow or a bolster if you feel a strain in the back or in the back of your legs.
Benefits:-
1. Calms the brain and helps relieve stress and mild depression.
2. Reduces tightness along the back of the body.
3. Stretches and opens tight hamstrings.
4. Improves lymphatic return from the pelvis to the heart.
5. Reduces fatigue and helps with insomnia.
This is a wonderful variation to do if you have difficulty doing the regular standing forward bend.
Namaste!
Neelanjana Bharadwaj