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Season 1 - Episode 5

Choosing Our Forward Fold

40 min - Tutorial


Paschimottanasana (Intense Western Stretch) can strengthen or stretch the back depending on our approach. In this practice, we explore our options and choices in this pose. Kira helps us establish a curious and kind relationship with the hamstrings, heart, and back body. You will gain an inner intelligence and freedom.
What You'll Need: Hard Floor, Blanket, Strap, Block (2)

About This Video


1 person likes this.
Really opened hips, back, even occipital release!
1 person likes this.
How am l feeling?........blissed out! That’s very good medicine!
1 person likes this.
This was such a beautiful practice. I really did feel my heart blooming! Thank you.
Dearest Ali, so glad you are here. xok
All I feel in this posture and when I straighten my leg with a strap is the contraction in my quads and hip flexors. I'm not feeling the stretch in my hamstrings. Is there anything else you'd recommend?
Erin, thanks for asking! Your hamstrings could just me more flexible than this variation.

Meanwhile, check your pelvis rotation and make sure its rocked forward with your low back arched. This will increase the ask on your hamstrings as it draws your sit-bones away from your knees. You can also pay attention to the rotation of your hips. Generally, if you externally rotate them, drawing them back and down, you will create a more stable base from which to lengthen.

Then, make sure your feet are flexed, with your toes drawing back to towards your face. 
(See next comment for conclusion).
Erin, comment continued.

If you still don't feel it, then you have great hamstring game.  

Maybe check out this lesson to see if you can discover more opportunities.
Plea se feel welcome to ask more questions if I have not been able to be helpful.


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