Deep Forward Bends – Padangusthasana/Padahastasana Yoga Tutorial. Iyengar Yoga.


“Hi, I’m Lin.” “And I’m Leo. Welcome back
to ‘Yoga with Lin and Leo’.” “Yes, and hopefully you’re on your mat, ready for our tutorial
today. So, Padangusthasana and Padahastasana. So Leo’s going to come into the action just
to show you the pose. So some of you who are not familiar with this action then you’ll
be able to see that Leo comes down, she reaches her big toes with her two fingers and thumbs
and then the arms go out broad and the body extends into this action. And then we come
into Padahastasana. So the palms go under the feet for this pose. So if that hasn’t
frightened you off [Laughter] then do stay with us to come through some of the finer
detail in these poses. And of course with Padahastasna, you still bend the elbows out
and you bring the body down. Okay, if you’re not familiar…” “As much as you can!” [Laughter]
“As much as you can. Okay. so the problem lies here when it’s difficult to reach the
feet. And when it’s difficult to reach the big toes then, if it’s not too far out then
you take the feet wider. Even wider, right to the outer edges or even, if you’re on the
centre of the mat, it may be that you have to take the legs very wide to get this action.
Because this will bring the floor level a little bit higher, to here. Okay. So if we’ve
got some of you out there with very tight hamstrings, this is normal. But of course
our advice to everybody is to be consistent in your practice and your hamstrings will
get longer over time.” “So have a look at our Beginners Series, have a look at the 30 days
of Yoga and get a consistent daily practice going and over time, the hamstrings will allow
you to do some of these deeper forward bending actions that we’re showing in this particular
series.” “Yes, indeed. So we start with the feet hip width apart. And one of the difficulties
is when you start to evolve in the action and come into the classic pose. So from here,
some of you may have seen our instruction on Uttanasana, it’s very important for this pose.
See that your hands are on the pelvic rims and you lift up so strongly and roll the
shoulders back and down. Now when this area is not working, when the upper chest area
is not working in a forward bend, you will lose the energy of the action. And the whole
of this will collapse [Laughter] in this position. So you can see here how important the posture
becomes. So preparational stage is really working so strongly in these actions. So strongly
with the lift out of the pelvis. And then hinging forward with this open chest action.
So coming half way only. Don’t go any further than that. Take your hands underneath your
shoulders to start with. Be there. And again, try to establish that concave action. Concave
chest. Opening in that action. Opening in the back body. And keeping this action. Keeping
the energy of the sternum bone extending towards the end of the mat. And from this position,
you reach back with your hands to catch your feet. And then you come back to this position.
So as soon as you catch the big toes, with the first two fingers and thumb, we don’t
go back into the full action. This is when you can work in the pose. This is when you
can create the length through the centre of the body, the lift in the abdomen, the extension
through the chest. Keeping all of that very dynamic. The energy becoming fluid along the
spine. Keeping this action now, without dropping again, I want you to just soften the elbows
out to the side. Now as you soften the elbows, there will be a temptation here for some of
you to just drop that spine towards your thighs. No! Okay. So keeping that action just soften
the elbows. Now what I want you to do more than anything else is to lift through those
front thighs, lift through the abdomen. This is the action of the pose. This is going to
help you to extend. Even higher through the front legs. Even more through the abdomen. And then
see if you can grow those elbows out to the side, grow those elbows out to the side and
see how far you can get with the action. Still keep the opening in the sternum plate, the
sternum chest as you come into the action. And then, once you come to your edge, to your
maximum, please do not push any further. Just let the head release and be in your pose.
So in this stage, we’re just going to breathe for a couple of moments. Soft inhalation and
exhalation. So this is a very dynamic way to improve your forward bend actions. Padangusthasna.
Now we come for Padahastasana. Goodness me! This is another strong action. So from this
position, you keep all of these dynamic actions, including the concave action of the chest,
hands underneath your shoulders, keeping that action, the legs absolutely straight, the
legs pulling up, the thighs working. Now take your palms underneath your feet. Mmm! So again,
we’re increasing the intensity with this action. And you’ve got to get all of those actions
with your hands underneath the feet. So press down into your palms but lift up with your
chest. So now the space is less. And that’s what makes it very, very challenging. So any
amount, lift in your chest. However, you can. Just be there. Soften your elbows, but keep
this extension through your back, through your spine. Keeping that extension, looking
forward. So you may find that this is very challenging to keep this area. It’s a tough
subtlety of Padahastasana. And then slowly come into your action. Just letting the head
release down eventually. So this is Padahastasana and the more you bring your body into the
fold, the more you have to lift up through those front legs, through those thighs, through
those body groins, through the abdomen. And just take a few breaths in this action. And
then slowly releasing. Taking your hands in front, so they’re underneath your shoulders.
Lift your abdomen, legs, as you come up into a standing position. So that was our tutorial
on Padangusthasana and Padahastastana.” “And as with all of the forward bends, if you find
them difficult, go back to looking at our Beginners Series, start getting a daily practice
in, and eventually your hamstrings will lengthen. The more standing poses you do, the better
really!” [Laughter] “Yeah, it’s consistency as we say again. And if you do like our videos then
please do subscribe, or like our channel.” “Thank you for joining us today. Namaste.”
“Namaste.”