Spring Forward

A little late I realize, as the clocks go back in March, but I promise it will make sense. Spring is now in full swing! Trees are starting to bud; the grass is beginning to grow and, as a rule of (green) thumb that I follow, flowers can be planted on or after the May 24th long weekend. Sun is shining more it seems and the temperature has reached some nice warm numbers, therefore we can start to put our winter coats, gloves, scarves and hats away. I would love to add that we can all be outside enjoying these things together but right now, for the safety of every human and animal, this is not that case this May.  Unfortunately, this May feelings of stress, anxiety and even boredom are higher than in previous years. To help reduce these feelings we can try to release the tension that is manifesting in our body because of them. We can take a moment to pause and just let go. 

Forward fold, or Uttanasana, is a common resting pose, perfect for taking a moment to pause and reflect before letting go. To focus on breath and bring focus back inwards. Pressure in the shoulders, from supporting the neck and head, releases as the head hangs heavy. Blood flow increases as the head is lower than the heart. Therefore, spending time in this inversion helps to calm the nervous system, reducing feelings of anxiety and stress, as well as their symptoms of headaches and tension in the neck and facial muscles. The internal muscles and organs of the body are also massaged and stimulated while you are in this pose, improving digestion. The hamstrings and muscles of the calves and back receive a good stretch in this pose, which is beneficial to runner especially. The spine lengthens as it decompresses, having been compressed due to the effects of gravity. This tends to be increased with the repeated impact on the body from running.

This is the second and second last posture I do in my post run sequence. You can come into Forward fold, or Uttanasana a number of different ways and there are many different modifications you can make to this pose to increase or decrease the intensity, based on how you feel. This pose is perfect for any level of practice. From mountain pose, feet firmly grounded and hip width apart, the easiest way is to inhale the arms up and take a swan dive forward. Making sure to hinge at the hips, not the waist, as these joints are made to move this way. Drawing the belly in but allowing the abdominal muscles to relax.  Once in the fold the belly can land on the thighs if this is comfortable. Some, who may be more advanced in their yoga practice or more flexible, may be able to have their legs straight for this to happen whereas others may have to bend their knees to different degrees. Those who have  any lower back pain or injuries should keep their knees slightly bent in this pose at all times.  Hands fall wherever they are comfortable, which may not be your toes and that’s ok! They can dangle freely or take a hold of opposite elbows for a stretch across the shoulder blades, for a more restorative feel.  Hands can also come to rest on the calves or take hold of the ankles to increase the stretch in both the calves and hamstrings. Alternatively, you can also place a blanket or fold you mat under you heels to deepen the stretch in these two areas.

Another way to come into Forward fold, or Uttanasana is from downward dog. You can step or jump the feet towards the hands. or you can slowly walk the hands back to the feet.  Making sure to keep a generous bend in the knees to begin with and then slowly straighten them until it feels comfortable. As before, placing hands wherever feels best.  Once you’ve gotten comfortable in the pose, close your eyes if you wish, take a few deep breaths in through your nose and sighing out through your mouth. Feel the grass beneath your bare feet (it’s usually warm enough to do this now) or the comfort of your favourite yoga mat and begin to let go of the anxiety or stress you may be feeling. Hang out here for a while and hopefully you will begin to feel the benefits of the pose within your body.  Essentially taking a moment to stop and smell the roses (or the flowers that are growing in your own backyard or whichever comforting scents may be present within your home)!          

When you are ready to come out of the pose there are two ways you can go about doing so. Both begin with grounding through the four corners of each foot, creating stability in the legs and deeply bending the knees. You can choose to slowly roll up into a mountain pose, drawing the belly in and activating the abdominal muscles. Moving one vertebra at a time, creating length in the spine, the head comes up last as you rise through the crown. Taking a few breaths here and observe how the body and mind feel. If you wish to flow you can come into plank by planting the palms down in front of the feet and then step back, coming up into the tows. From here, you can choose your next pose.  Maybe float the hip up and back to downward while continuing to press through the palms. Or maybe, bending the elbows to 90 degrees, lower down to the belly for Chaturanga Dandasana.  I leave it up to you as to what feels right for your body.