THE YOGA SERIES
A guide to mastering the poses of Sun Salutation by Tess De Klerk from Bliss Yoga In the second edition of The Yoga Series we move from our steady Mountain into my favourite transitional move, the Swan Dive, to find ourselves in Uttanasana or Standing Forward Fold. More than any other group of postures, forward bends require surrender and patience. Flexibility cannot be achieved by force, only with patient persistence. The physical aim of a forward bend is to stretch out any tightness in the tissues along the entire back surface of the body, from the connective tissue on the soles of the feet, to the back and up over your head to meet your eyebrows. That is a lot of blissful stretch and release! In doing so they reduce headaches and aid in deep, restful sleep.
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Forward bends are also inversions with traction force drawing the vertebrae apart. This cycle of compression and decompression is what keeps the intervertebral discs lubricated and healthy and as such, Uttanasana helps to nourish the discs and is valuable to prevent disc degeneration and is beneficial for anyone already suffering from it.
On an energetic and emotional level, Swan Dive and Uttanasana can aid in emotional release as they help to access our parasympathetic nervous system, bringing us into a calmer, more introspective rest and digest state of being.
Some yogis prefer transitioning into Uttanansana with hands in prayer position but I find that Swan Dive greatly assists in opening the heart space and bending from the hips.
