In the Iyengar tradition, we practice forward extensions (standing or seated) in two very distinct stage: the final stage of the head touching some part of the leg/ floor, is preceded by the intermediate stage of extending the torso not downward, but forward, lengthening the sides of the body, and arching the back - an action referred to as the ‘concave back’ action.  This concave back action is not just an intermediate/ preparatory stage, it is a valuable set of actions by itself.

This can be done as a stand alone session, but we recommend  doing it in combination with the following two sessions:
Forward Extensions: Preparing through Dynamic Actions - as a preparation
Challenging Your Standing Position: Forward Extensions - as a follow-up

Level: Beginners, Experienced Beginners

Duration: 55 mins.

Props needed: yoga strap, a couple of blankets to sit

Tag words: concave back forward bends forward extensions janu sirsasana parsvottanasana paschimottanasana salamba sirsasana I stiff back stiffness trianga mukhaikapada  paschimottanasana trikonasana upper back Upper Back health