Sebastian Brosche · 6 min · 881 words
Previously titled: Section 13 - Fold & Savasana
Okay, final section. So we have the forward fold and the Shavasana. So let's see if all the folding during the class have paid off. So most people in their forward fold look like we've been going through a lot.
Like this back is rounded and you don't really move into the pose that you're supposed to move into. You're in a completely different shape. But not all people have Sebastian's proportions. So show your forward fold with, you can have his elbow on his toes.
For a lot of people that's not possible and they're not supposed to. So what we can do to avoid the rounded back and work with different proportions, different types of flexibility is to start with feet on the floor and grab underneath the thighs. You can grab your elbows and then just lift the toes. Lift the spine so your spine is straight and then you just start to slide your feet away.
So what you want to avoid is to lose contact with the belly and the thighs. Keep the belly on the thighs and then you will see when your hamstring flexibility stops. Then you also have to stop if you want to have the stretch in your back. And maybe after a while they will relax so the legs can slide further and their inner deeper forward fold.
So it's always nice to start here. Give yourself a nice hug. Keep connected to your legs, the torso to the legs and start to slide your feet slowly away from you if you want to move deeper. So that's a nice option in the forward fold.
And then if you feel really comfortable here you can release the arms and grab your own ankles, feet, whatever you can find. One thing that I also mentioned before is that you want to be seated in the front of your hips, not on your tailbone. If you're on your tailbone it's almost impossible to hinge from the hips and not round from the back. So just have people to lift up, scoot forward on their hips.
And from there if you're not doing the arms underneath you can inhale, stretch the chest forward, exhale keep the back long as you slowly release forward and down. And it's nice to relax the head so the neck can also get the stretch. And here after you place them in a safe forward fold just remind them to breathe and relax. You want to stay here for about a minute.
And then when we're moving into the last pose which is Shavasana, it's just nicer to say Shavasana than corpse. So that's why we say it. You roll slowly up and you can roll down onto your back. And it's also I always like to just have your knees in, give yourself a little squeeze.
What we did in the beginning of the class just rolling the head from side to side, rolling the hips. You just take a moment to give them the the point of what's coming next because many people will think this is weird. Are we just going to lie on the floor? So maybe just explain like now we'll just rest on our backs, take a few moments to just absorb the class and relax.
So feet can be wider than the hips, knees in like we started or maybe now you feel less tension in your body so you can release the legs out, the arms out. What is nice is to just place the hips, shoulder and head here in Shavasana because a lot of people are in the wrong spot on their head so their neck is swayed, the shoulders are out so they're rolling in and the hips are not the tailbone is not stretching forward so the low back is swaying so that's not a comfortable Shavasana. So what you can say is lengthen your tailbone forward, allow your feet to relax out to the side, roll your shoulder blades underneath your body, open the palms to the ceiling, draw your chin in, lengthen the back of your head, relax the head and neck and then just allow the whole body to become really really heavy. One last breath that you're queuing is inhale all the way into your belly, your chest, your throat, hold the breath, sip in a little bit more and when you can't hold it no more you release, release the breath, release the body and then it's just silent for a few minutes before you start to wake them up and then it's nice after a few minutes here to not just go like okay guys that was good but you slowly allow them to stretch the arms overhead, engage their legs, Sebastian is asleep so arms overhead, engage the legs and then again you draw the knees in, rock and roll from side to side and then come into a seat and then we sing our mantras and our shants and talk about our chakras.
Hard rehearsal. Yeah no we don't so it's just good job guys and maybe if people have questions they can come up to you and ask you questions like when's your next class this was awesome.
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