Spine stretch forward like a "strolling lion" and seated posterior stretch pose
This 3 minute video segues Pilates "Spine Stretch Forward" into Yoga's "Seated Posterior Stretch Pose Stretch" - and maximises the benefit of both!
Picture: Rolling forward “like a strolling lion” and Paschimottanasana pose.
Explanations and video follow.
Video: Spine stretch forward like a "strolling lion" and seated posterior stretch pose
Aim of the exercises
To become competent and familiar with rolling your shoulders and mobilising your rib cage in everyday movement
To ease beginners into Yoga's Paschimottanasana pose (bent knees lifting and bent elbows lowering - see video)
To apply the posture mnemonic to make the spine stretch forward (and Paschimottanasana) feel natural and easy
(And because it feels good, relaxing and nice!)
Video note 1:
The posture mnemonic
Most, if not all, pain at the base of the spine can be managed and improved with posture and awareness strategies in fact, I'd go as far as to say that these are the most important part of this video!
The good posture mnemonic:-
T for tall (or lengthening)
R for relaxed
A for aware
S for smooth movement
TRA-S is your posture mnemonic. Use it to become aware of, and improve your posture.
Video note 2:
Yoga's Paschimottanasana Pose explained
Paschim means west
(face the morning sun and your back faces west)
Uttana means stretch
Asana means pose
Thus, paschimottanasana means
"West stretch pose”
Video note 3:
Paschimottanasana benefits and explanations
Paschimottanasana has been deeply studied. For example, it provides stress relief and cortisol reduction. How long should you hold the pose to get the benefits? - Follow the links to find out!
Paschimottanasana - Seated Forward Bend Pose
Research review of paschimottanasana
