Improve your forward bends Day 1. Uttanasana with the heels lifted. Iyengar yoga for Beginners.
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- čas přidán 6. 03. 2018
- Day 1. Improve your forward Bends. Uttanasana with the heels lifted. Iyengar Yoga for Beginners.
Welcome to our channel, Yoga with Lin and Leo. Safe, detailed instruction from experienced Iyengar yoga teachers.
This 7 day yoga practice will stretch your hamstrings and improve your forward bends. Uttanasana, the classic standing forward bend, is practiced here with the hands onto the seat of a chair. This ensures that you keep the alignment in the pose. The heels come onto a yoga brick, which lifts the quadriceps and knees. In forward bends, you have to keep the front of the legs lifted to keep the hamstring muscles safe. If you don't have a yoga brick, a thick book or a folded blanket can be used. Tight hamstrings are often associated with a stiff upper back. And we often see in those who come to yoga class with low back pain, the combination of a long spine and tight hamstrings. Stretching the hamstrings will, over a period of time, alleviate these back problems.
Yoga does provide a physical workout, but more importantly, these programmes are designed to harmonise mind, body and breath. Yoga is not just to increase your flexibility, strength and the general tone of your body; it has the capacity to free your mind, improve your wellbeing and increase your mental resilience. Begin here to create a foundation for a home yoga practice. These free online yoga classes can be practiced at home; although we would always suggest you find a qualified Iyengar Yoga teacher near to you so you can attend a class.
Check out our 30 days of yoga series for sequences to practice every day. bit.ly/2ykAyPY. In Day 1 of 30 Days of Yoga, we begin with some of the standing poses to get you moving. These sequences will help to tone and improve strength and mobility in the legs and hips.
Subscribe to our channel; if you opt for notifications, you will be advised as new videos are launched. We will be posting videos for all levels but if you have never done yoga before or you want to re-visit some of the basics - then start here! Get out your mat and build the foundation of your own yoga practice with this 15 minute home yoga video. Enjoy!
Stay connected~
For more structured classes: myyogatutor.com/
For booking face to face classes: www.iyengar-yoga.co.uk/
Facebook: / maidstoneyogacentre
Twitter: / maidstoneyogacentre
For our ebook, "Yoga for the Stiffer Body": www.amazon.co.uk/Yoga-Stiffer...
Pinterest: / craddock1310
Subscribe to our channel; if you opt for notifications, you will be advised as new videos are launched. We will be posting videos for all levels but if you have never done yoga before or you want to re-visit some of the basics - then start here! Get out your mat and build the foundation of your own yoga practice with this 1 minute home yoga video. Enjoy!
Stay connected~
For more structured classes: myyogatutor.com/
For booking face to face classes: www.iyengar-yoga.co.uk/
Facebook: / maidstoneyogacentre
Twitter: / maidstoneyogacentre
For our ebook, "Yoga for the Stiffer Body": www.amazon.co.uk/Yoga-Stiffer...
Pinterest: / craddock1310 - Sport
This is the most helpful explanation of forward fold that I've found and it works for me.
Thank you David, we are so glad that you found this helpful. The forward bends take a long time to understand, but once you have an awareness of where the body needs to move, internally as well as externally, to create space in a forward bend, it can open the gateways for backbends, inversions and Pranayama. Onwards and upwards! Namaste. Lin and Leo 🙏
So happy, I found a good tips to do forward bend without any stress! 👍
So glad you found this useful Chris! It is possible to damage your hamstrings if you try to stretch them to far or too fast so take it easy, be kind to your body but if you do a little of this work daily, you will be surprised how quickly the forward bends become accessible! Let us know how you get on. Namaste. Lin and Leo 🙏
Atlast i hv found a way to achieve forward bend.... Thanks a lot, lovely ladies... Keep doing and stay blessed. 🙏
This is great! Thank you for your lovely comments. Try out our playlist 'improve your forward bends in 7 days czcams.com/play/PLLTwDvdKnrC5elmTh-7skMDbx9VYoyYkG.html
Let us know how you get on :) Namate Lin and Leo
I am excited to try this, my forward bends have always been horrific, even through dance and cheerleading when I was a teen. Now that I am older, it’s even worse. I hope this can help me to get back into yoga.
Hi Niceviewer. We are delighted that you are using this series to improve your forward bends. When you come to yoga from a dance background, it is tempting to use flexibility in the back to get into forward bends, which will always restrict your movement. So pull yourself back and work with the hands onto a height for a few months. It is frustrating at first but it will make your legs work hard, and before long you will see the improvement in your forward bends. Let us know how you get on! Namaste. Lin and Leo 🙏
Thank you!! another brik o book on the floor!! that's the key. Namaste
Thanks for the great comment Dipende! We are so glad that you found this useful. Lin and Leo
Amazing explanation, but more amazing thing is you are reply on every question asked on this channel. Thumbs up
Hello Adeel. We are so pleased that you are enjoying the depth of the explanations. We try to reply to everyone as we feel that if people have taken the time to comment, then we should respond. It may take us a few days to get back to viewers though! Many thanks. Lin and Leo
Great. Loving your videos
Appreciate your comments - Thank you :) We are looking forward to posting some more of these tutorials in the next few weeks. Namaste Lin and Leo
I really think that your view should have been in millions.
You both are great tutor mam.
Keep doing it.
I drastically improved my forward bend with the help of your videos.
God bless you!
Thank you for your lovely comment Vikas. We are delighted that the teaching assisted you with your forward bends, and it helps us so much to hear when the teaching has been effective. 🙏 Lin and Leo
I'm aware that I'm late for the party, but, what a delightful progressive tutorial on the forward bend. I found your video the most comprehensive and well thought out for those who are not as supple in their hip and pelvic regions. Cheers.
Hi Rick. Late or not, you are very welcome! Many, if not most of our students find the classic versions of poses difficult, and so be aware that stiffness is no impediment to a really good practice - in some ways it is a blessing because you have to work accurately. If you want more tutorials for those who are not super flexible, have a look at this playlist: czcams.com/play/PLLTwDvdKnrC4tOukeolPylhfPWOjcad5B.html. And do let us know how you get on! Namaste. Lin and Leo 🙏
Thank You for sharing this information.
Thanks for your comment! We are glad that you found this tutorial useful. Check out our Backbend series too... bit.ly/2UcxZ9o Namaste. Lin and Leo 🙏
So wonderfully explained. Thank you so much
Thanks for the lovely comment Zo. You are very welcome. 🙏 Namaste. Lin and Leo
Thank you, help a lot for my back.
Thanks so much for the comment Jacob. We are so glad you have found the benefits for your back. Try our Relief, Repair and Recover series for back problems: czcams.com/play/PLLTwDvdKnrC47tosdkaJERlvTk3FeA6J8.html. Let us know how you get on! Namaste. Lin and Leo 🙏
After doing a stretch routine off and on for many years, I just did it again but in front of a reflection. I saw my very rounded back, and realized it looked nothing like the photo on my routine.
Your video just showed me not only that I was doing it wrong, but how to improve! I'll be following the advice on these videos!
Hello James. Thanks so much for your comment. We find that many of our students have the combination of short hamstrings and a tight upper back. But don't worry, consistent practice will improve both these areas. Men generally have less stretch tolerance in their hamstrings so it is important to be patient. You have taken the first step to true mobility by recognising the connection! Do let us know how you get on. Namaste. Lin and Leo 🙏
I tried it today and very first day it's work for me..... definitely I will come after seven days
Thanks for the comment. We are glad that you are getting a benefit from the forward bend series. Have a look at our playlists on the channel for other series you might like! Lin and Leo 🙏
This was very helpful.
Hello Matthew. We are so pleased that you found this useful. Many of our male students come to us struggling with tight hamstrings and this is often combined with a tense upper back. Forcing the body into a forward bend with these restrictions is not going to work, you have to approach the problem holistically and work slowly and gently towards the forward bend. Let us know how you get on! Namaste. Lin and Leo 🙏
You ladies are incredible. Thank you for sharing your knowledge. Thank you for helping someone who is struggling. While there are a million videos out there, your series on how to make progress in backbends is the best.
What a lovely comment. You made our day! Do keep letting us know how you are progressing. Namaste. Lin and Leo 🙏
Forward bend series*
Thank you. I will let you know my progress. Namaste.
A very good technique for any age group. 7or 17 days are depended upon the individual's body condition.
Respecting you both for introducing and teaching YOGA.
Thank you very much.
Thanks for the lovely comment! We are delighted to be able to bring yoga to a wider audience but understand that every individual has specific issues in their body. So where possible, we would always recommend that yoga students find a well-qualified teacher in order to progress their understanding and practice of yoga. Lin and Leo
@@YogawithLinandLeo
🙏🙏🙏🙏
Great work now I can bend easly
So pleased that this series has helped you with your forward bends Mohammed. Let us know how you progress! Lin and Leo
Good video, generally people do wrong actions while bending, good education;
Thanks
Thanks for the comment Vishy. Yes, forward bends are not well understood and they are a very important action in yoga, as well as in life! Lin and Leo
Thanks lot mam. I am trying 7 day series m. Hope I can achieve forward fold.
Hello. You are very welcome and we hope that this will improve your forward folds. After the 7 Days we would suggest you do one of our "Days or Yoga" series:
czcams.com/play/PLLTwDvdKnrC4Lq0GLKne5_3xC951vukoT.html because the action of forward bending will be helped by a total body extension. When you have completed this series, go back to Improve Your Forward Bends and see how the body has responded. Let us know how you get on! Lin and Leo
@@YogawithLinandLeo Thanks mam..sure will try that series and let you know.
I try to run on the wall
I like ti😁😁👍👍👍
Thank you so much 😀
Hi i came to this channel as i was searching for light on yoga by b k s iyenger course online ... could u please start a series as per that book it will be really helpful. Thank you . Namaste.
Hi Shruti. Many thanks for your suggestion. We are not taking on new projects right at this moment, but we will definitely give your idea some thought. In the meantime, have a look at our Intermediate playlist, czcams.com/play/PLLTwDvdKnrC5JgZADTYF6apN7GLJy2BmI.html
This has sequences based directly on Mr. Iyengar's work which he continued to develop over many decades. Do be aware that there are some very strong poses in both this playlist and in Light on Yoga, which should not be attempted by Beginners to yoga. We hope that this helps. Lin and Leo
Hii
you're great teachers.
I've been practicing yoga for about 20 days. Suddenly, I've got a knee pain laterally, I feel like as if something is moving inside knee.
I'd be thankful if you suggest me something like precautions while practicing yoga.
For example, most people say that one must pull knee caps up during standing poses . What does this actually mean?
Yoga teachers must illustrate this also.
I've seen so many yoga trainers on CZcams, but found your content most reliable.
Looking forward for a reply.
Can't thank you enough.
Its difficult to comment on individual cases, however these problems arise due to overloading the knee. The knees
are important to lift but start by observing the lift of the inner ankles, this can be achieved by standing with feet hip width apart and using a yoga belt around the outer foot bones. This action is important to learn to balance the base.
I would also suggest to register with Maidstone Iyengar Yoga Centre www.iyengar-yoga.co.uk/ and come along to a live class (first class is free). We can take a look then. We hope that this helps. Lin and Leo
@@YogawithLinandLeo Thanks for reply. I'll see into it.
Thank you for this video! I’m trying to keep my back straight but it seems to be difficult x
Hi Ponni. Thanks for letting us know. Forward bends are challenging for many and it’s great that you realise that you need to get your back into better alignment. Try working with the hands on the seat of a chair. Have a look at this video czcams.com/video/5_btJd4wreI/video.html which should help. A little practice every day and you will be surprised how well you progress. Let us know how you get on. Lin and Leo
@@YogawithLinandLeo Thank you so much, your video made me realise this and helped so much!! I will watch this video too thank you for your help I appreciate it so much. 🤩💫✨
You are very welcome Ponnii. Let us know how you get on😊. Lin and Leo
Thank you for your reply. I've made attempts in my life to build the flexibility to bend at my waist. However, I'm torn between those who believe this movement should not be done, on account of debilitating injuries one could sustain, and those who teach this movement properly to avoid injuries. My goal is to build the strength and balance to perform a freestanding handstand. I believe one of the prerequisites to handstands is to bend properly at the waist to execute this particular dynamic pose. Even though my torso is shorter than my lower body, do you believe I would be able to develop the flexibility at my waist to assist me in my handstand endeavor? Also, what are your thoughts regarding are need to bend at the waist for routine, everyday tasks? Thank you for your time.
Hi Rick. The solution is not just from learning the forward bend action (although this helps). To get full flexion at the hips, you would do well to incorporate a regular balanced practice which will help to strengthen and mobilise throughout the body; understanding the correct alignment will help to prevent injury in and in everyday life. Have a look at our various "Days of Yoga" series in our playlists: czcams.com/users/view_all_playlists?nv=1. Consistency in practice is the key so set yourself a realistic target and be patient.
Re. bending at the waist for everyday tasks, any lifting should be done with bent legs and until you have full flexion, which will take time, it is best to bend forward with bent legs. We hope this helps. Let us know how you get on! Lin and Leo
Sorry, that was meant to read "in poses and in everyday life..."
thanska lot for this tip. quick question, how much time does it takes to have it complete? normally. I am flexible and practicing yoga already. will hear it form you.
Hello Iqbaljeet. Your forward bends and other poses will improve if you practice with consistency but everyone is different. We would love to be able to give you a clear answer on this, but with yoga nothing is ever "complete". As your practice evolves, so will your understanding of the aims of yoga. Sorry not to be more definite but do let us know if this helps. Lin and Leo
I am able to do the forward fold however when I wake up in the morning it's as if I am right back where I started, even after working out☹️ please help, how do I make my forward fold more
Hi Danae. The body is always a bit stiffer when you first get up. We know it can be frustrating when things don't happen straight away but your body will reflect what sports/exercise you do or have done. So not everyone's forward bends come quickly. If, like us, you have done a lot of sport in the past, the muscles will be tight, and lengthening the muscle fibres will take a bit longer. Be consistent in your practice, be patient, and it will improve. Let us know how you get on! Namaste. Lin and Leo 🙏
Hi are the sitting bones are pushed to the back of the room or u towards the sky? Thank
You
Hi Emma. In the forward bends you are lifting the sitting bones towards the sky and opening out in the gluteal crease and the back of the thigh. At the same time, open and lengthen the front body. We hope this helps! Namaste. 🙏🙏 Lin and Leo
Plz tel about breathing too while practicing these yoga
We teach the breathing when students become more familiar with the poses. At this stage, it naturally works through extension of the body. We hope this helps! Namaste Lin and Leo
How do you get the back straight? like i physically cannot do it
Hello katharch. Try taking your hands higher, to a table-top, desk or window ledge, with your arms straight, aiming to make 2 sides of a rectangle with your body. The legs as the vertical side, (perpendicular legs) and your torso and arms as the top side of the rectangle. Aim for a flat back and hold the action breathing into the tension and observing where the tightness is. The backs of the legs, outer armpits and/or the upper back are probable areas of tightness. Hold for 30 seconds to 1 minute and repeat this 3 - 10 times a day. Depending on the reasons for the stiffness, you should see an improvement after a couple of weeks. Once the body has started to release, you can try taking the hands down to the seat of a chair and see how it goes. Let us know how you get on! 🙏 Lin and Leo
My calf muscles hurts when I try to do that will u be able to give any solution to this situation?
Hello Vijay. You need to work carefully if your calf muscles are tight, There is always the danger that you could damage your achilles tendon if you overstretch. Have a look at our playlist for Runners: czcams.com/video/EBtIXpd5ExY/video.html and focus on the Adho Mukha Svanasana work. To stretch muscles out takes time, so be consistent and gentle in your practice and be patient. Let us know how you get on. Lin and Leo
I can't even do the one with the chair. 😭😭😭😭 The instant I start to fold over my back curves because the hinge between my legs and back is so stiff. I can only go maybe 5° with a "flat" back (considering that my back is overly curved even when standing). I don't know what to do... I've been doing yoga for a year with no improvement. Is there something that can help?
Hi. Forward bends can be challenging, particularly if your upper back is a bit stiff and/or rounded. We have got a Playlist called "Yoga for the Stiffer Body", bit.ly/2RNDmvn, which works through many of the individual poses as well as offering some sequences for those whose bodies are stiff. If the forward bends are difficult, you need to open out the upper back and shoulders, as well as working on the hamstrings; but these things take time. Be patient, keep working on the standing poses, and it will come. Have a look at our sequence "Managing Stiff Shoulders in Regular Poses" bit.ly/2UkgcOx. Without seeing you, it is difficult to give specific advice, but if you have a qualified Iyengar teacher near to you, go to a class and ask for advice on how to work. Do keep working at it - movement in the upper back is very beneficial for your overall health. Let us know how you get on. Very best of luck. Namaste. Lin and Leo 🙏
I had the same issue. For me things really changed when I started to practice daily. Forward bends every single evening. I was in my 40’s then and my hamstrings were super stiff. Very soon after I started to practice daily I was able to touch my toes with the fingertips. But to be honest it took me 10 years to feel comfortable and to relax in the posture. I also noticed that during the summer it is very easy for me, I can bring my forefront to my knees when I practice at 28 -30 degrees (Celsius).
@@angelaon1967 Thank you. Hopefully if I keep trying I'll have the same success.
Exercise&Relax but remember, warm up and do not force yourself into the pose
What is the mean for 'iyengar yoga?
Hello Baskaran. Thank you for the question. Iyengar yoga is a type of Hatha yoga. It is named after BKS Iyengar, a yogi who was schooled by Sri Tirumalai Krishnamacarya in Mysore in the 1930’s. Mr Iyengar’s subsequent work throughout the 20th c. helped to introduce the benefits of yoga to an international audience. He continued teaching right up to his death in his mid-nineties. His view was that yoga is a ‘practical philosophy to be experienced’. He worked with a deep understanding of and respect for the philosophy of the scriptures and has written many seminal books on the theory and practice of yoga. See this website for more information: iymv.org/iyengar-yoga-london-bks-iyengar/
We hope this answers your question. Lin and Leo
I can touch the ground whenever I bend forward but my spine is always get a curve. Same thing with paschimottana also. Please let me know , is this practice work well ?
Hello Jayendra. Many of our students have this issue. The body moves where it can and not necessarily where it should! This curvature happens when your upper back muscles are a bit stiff. Our modern way of life where we spend many hours on the computer is partly responsible for this stiffness. Touching the floor makes us feel satisfied at first, but the great thing is that you recognise that something is wrong even though you can "do" the pose. Have a look at this playlist "Yoga for the Stiffer Body" on our channel, : czcams.com/play/PLLTwDvdKnrC4tOukeolPylhfPWOjcad5B.html
and in particular, Set 3 and "Managing stiff shoulders in Regular Poses". Practice these for a while and please let us know if they help. These will also assist in opening the chest, which is good for general health and wellbeing. Lin and Leo
@@YogawithLinandLeo tqs a lot though I'm not that stiff. I'm a regular practitioner with good backbends and arm strength. I can do complete postures of Uthitha Trikonasana and parivritta trikonasana with perfect alignments.The problem is only with the middle spine curve ( in between thoracic and lumbar )
@@jayendraippili2043 Hi. Despite the fact that you have a good practice and are obviously strong, these forward bends will always present a challenge until you work specifically to deal with the mid-back region. Try working in Uttanasana, Partvottanasana and Prasarita Padottanasana with the hands onto the back of a chair or a table top, really working the armpit area towards the floor. Do Adho Mukha Svanasana, with the hands raised to the seat of a chair with the same action. Do this in your regular daily practice for a month and see how it changes things. Do let us know how you get on! Lin and Leo.
I want to touch the palms by the side of my feet. I get a severe pain around my buttocks when i try to bend more...any suggestions
Hi Prashanth. Thanks for getting in touch. Don't overstrain the backs of the legs or you risk damaging yourself. Although we all want to get into the full pose, you need to be patient. The hamstring muscles on the backs of the legs can be very tight, and they take time and consistent practice to lengthen out. However, if you work in these poses with the hands raised onto bricks or the seat of a chair and you practice for 5 or 10 minutes every day, you will be surprised how quickly these muscles respond. Both of us had very stiff bodies when we started yoga so we know how it feels, but we also know that it really does change. Take it slowly and do let us know how you get on! Namaste. Lin and Leo 🙏
@@YogawithLinandLeo Hello Lin and Leo,
This comment of yours was what I was looking for. I just started yoga recently and I am so looking forward for the flexibility that comes along. As one of the basics, I was searching on how to perform the Uttasana perfectly slowly with time and I found this comment.
Thank you for the motivation. I will sincerely practice and look forward to the progess. :)
@@K007N1 Hello K007n1. It is important to take time with your practice and show kindness to yourself and your body. If you try and force the body, it will fight back! Working accurately with props can give the correct alignment in the poses. Keep practicing and let us know how you get on! Namaste. Lin and Leo 🙏
I can only find day 1. Where can u find days 2-7?
Hi Mansi. We have lots of Playlists available from Playlist tab on the Home Page of our @yogawithlinandleo channel czcams.com/channels/vDc7jgAYAjbNqvWjbovVQw.html. Here is a link to the Playlist with the other Days of this Forward Bend series. czcams.com/play/PLLTwDvdKnrC5elmTh-7skMDbx9VYoyYkG.html. Obviously, CZcams does not provide a perfect hosting system for this sort of educational content. We are building a library of videos which will become available soon via www.iyengar-yoga.co.uk/. We hope this helps! Namaste. Lin and Leo 🙏
This video is so helpful. Does it help to increase height???
Hello Anne. `We are so glad you found this useful. We would not claim that doing a yoga pose is going to increase your height. However, a regular yoga practice will stimulate and regulate the hormonal system. The pituitary gland is, in part, responsible for growth. It is a significant player in the hormonal system and in the control of all the other glands in the body. Many of the yoga poses and the pranayama, (controlled breathing techniques), help to improve pituitary function. Additionally, yoga improves your posture and confidence. Standing tall gives an impression of poise and height. Have a look at our Introductory Course, czcams.com/play/PLLTwDvdKnrC6sWDlaeynjjhR89GFrwer_.html
practice it for a few weeks and see how you feel. Let us know how you get on. Lin and Leo 🙏
How many seconds or minutes should we hold that
Start with 30 seconds and build up to a 2 minute hold.
When you do a forward bend, do you fold forward from the hip crease or from the bottom of your pubic bone/pelvic floor?
Hi Su Su San. Thanks for the interesting question! We would describe our forward bends in yoga as folding from the hip. By this we mean the ball and socket joints of the hip girdle. When a forward bend occurs, the extension comes from the lift through the legs and the frontal ridge of the pelvis. Once the alignment is maintained the lengthening of the abdomen towards the diaphragm will help to support your back as you fold. Be sure you go for precision and use supports for hands if forward bending is challenging. Progress will depend on the amount of length and softness in calf muscles, hamstrings, psoas muscles and gluteal muscles. We hope that this helps to explain it a bit but let us know how you get on! Namaste. Lin and Leo🙏
@@YogawithLinandLeo Hey, thanks for your explanation. I'm actually a Karate practitioner but I'm really interested in Yoga as well. So by what you just said, "By this we mean the ball and socket joints of the hip girdle," do you mean we fold everything that's not tops of our thighs forward? In other words, do we fold everything (Head, neck, torso, pelvis) forward without moving the legs (top of the thigh, shin, ankle)? Meaning, in Uttanasana, is the movement only happening in the upper body and not in the lower body? Thank you!
Thanks SU for your reply. In the Iyengar method the starting point is to get the action in the legs so they become steady levers. This requires a consistent practice to understand how to work towards straightening and lifting before mastering the hinging action. Although the hinge initially feels it comes from the root of the thigh, the success comes from training to lift and straighten the leg in preparation to soften and direct the abdomen towards the spine. To get a feel for these actions take a look at our playlist which will give direction to this.czcams.com/video/jqohCvWBfQw/video.html Namaste Lin and Leo
"I’m a 70 year old man and barely able to get my hands to the chair while keeping the back straight. How long will it take before I can go to the next step?" In response to this comment, age and stiffness are no impediment to practice. You do have to work in a way that suits your body though. Have a look at this playlist : czcams.com/play/PLLTwDvdKnrC4tOukeolPylhfPWOjcad5B.html for sequences and ways of working which will help you. The aim is not necessarily to do the final pose but to get the benefits of each pose for your body. We hope that this helps.. Lin and Leo
When i do like this i don't feel any stretch in my legs. Then how will i improve?
And if i try to go down keeping my spine straight i feel pain in back and still no stretch in legs
Hello. It sounds as though you are quite flexible in your hamstrings. This flexibility is a gift but it can also mean that it is more difficult to feel what is happening in the body. We would suggest that you find a suitably qualified Iyengar teacher to help you develop sensitivity in your body and observational skills. These take time to achieve. Have a look at our video on how to work with over mobility in the knees. czcams.com/video/2miWBD5qkRg/video.html
This might give you a few hints on how the lift of the fronts of the legs is important. We hope that this helps and do let us know how you get on. Lin and `Leo
@@YogawithLinandLeo thanks a lot 😊
Please advice as the position of the head
Keep the back of the neck in line with the spine and move your dorsal region deeply in. We hope this helps. Lin and Leo.
Yoga with Lin and Leo
Thank you for your kindness .
@@deborab4762 You are very welcome Debora. Let us know how you get on! Lin and Leo
can you please tell me for how long I should hold in the bending position and how many times I should repeat it?
Hello. With the forward bends, it is best to do little and often. Hold the pose for about 30 seconds to start with, and build up to about a minute. If you can be consistent in your practice you will see results surprisingly quickly. Check out our Introduction to Yoga playlist: czcams.com/play/PLLTwDvdKnrC6sWDlaeynjjhR89GFrwer_.html. If you repeat this course a few times it will help with overall flexibility. Let us know how you get on. Lin and Leo
@@YogawithLinandLeo wow very fast reply. Thank you very much, Really appreciate it. I will also definitely checkout this Yoga playlist.
How much should we do these positions in one day?
Hi. Thanks for getting in touch Zain. It is best to practice each sequence one on each day. When you get to the end, practice the series again a couple of times and you will find your forward bends really improving. Let us know how you get on. Namaste.Lin and Leo 🙏
@@YogawithLinandLeo but how many minutes should we do each thing for? How many times? I usually do 5 sun salutations but found this series because I feel like I need something more focused
@@marievahl3014 Hello Marie. The length of time you spend in a pose can differ. It depends on what you are trying to achieve. In the Sun Salutations, we flow quite quickly into and out of poses, but when we are trying to sense the actions deep in the body and into tune our senses, we might stay in a forward bend like Uttanasana for anything from one to five minutes. These videos can only be guides for practice and you might do a forward bend sequence with us and then repeat it by yourself, staying in the poses for a long time. You wouldn’t do this with very challenging actions like extreme backbends but the forward bends are soothing to the nervous system so can be held for a long time - as long as you work without strain. We hope that this helps! Let us know how you get on. Namaste. Lin and Leo
Sound is very bad.Improve ur sound system.
Hello. This series was filmed a couple of years ago and at that time, our audio was not great. To get good audio, is expensive and requires quite a lot of expertise. Have a look at our more recent videos on this playlist. On these videos we are using our new professional level mics:
czcams.com/play/PLLTwDvdKnrC7VEZ59Y37hbgHce7J0QWlX.html
We are trying to improve our audio visual output but we don't have a lot of money or a professional team. Let us know how you get on with these. Lin and Leo