Pashcimottanasana Modification (Seated Forward Bend Posture)
A Guide to the Primary Series
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1m 18s
first this video highlights the importance of the halfway position that sets up the fold into the position proper. This half way position is part of the vinyasa sequencing that makes up the primary series in the ashtanga system. This lowly but infinitely valuable position can be easy to overlook when you have your sights set on going forward into the position proper. But before you go forward you have an chance to set the legs firmly, to stabilize and neutralize your pelvis, to elongate the spine. Use the activation of this entire combination of actions form the gesture that takes you forward intelligently into your forward bend. Next I provide two ways of modifying the forward bend so that you can be sure to experience the interesting and valuable actions while staying. First you can catch a tie around your feet to help maintain the proper pelvic and spinal positioning. And then finally you can place a blanket or bolster between your torso and legs in order to better feel the spinal release as you continue to elongate the torso.
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