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Saturday, August 9, 2014

Doga Modifications for Your Comfort:
Wide-Legged Seated Forward Fold

by Carrie Boyko, CEB

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If your hamstrings are half as tight as mine, you'll find that you're with me here. I'm not going to be mimicking my daughter's forward fold, seen at the top in these images--ever! After separating one hamstring from my hip in a skiing accident, I've got an extremely tight area back there that doesn't allow any forward folding to happen. But I'm working to make it all come together.

I've progressed through blocks at various heights, used blankets under my fanny to raise the floor, and beleive it or not, I started on a chair. I'm thankful that I can lean forward just a tiny bit without the inevitable bend creeping in. I'd love to see you all start on a chair if you're even the tiniest bit sensitive to this position. 

As for the fold, just ignore it until you're able to begin leaning forward without curving your lower back. Work at making sure your hips and shoulders are in alignment, lifting your chest and head to the sky. 

When you do try to fold, your goal should be to pivot at the hip joint, keeping your back perfectly straight. Easier said than done, yes? You may enjoy watching the short instructional video at my original post for more tips. And when you're ready to work on other poses, you'll find the whole list of #doga videos here.

My dogs are great cheerleaders as I sit and breathe through these poses that are more
difficult for me. I can talk to them and they seem to offer encouragement with their gaze. Don't discount your dog's company. I'm finding that I stay on the mat and work longer when they spend this time with me. I've tried practicing when they are on a 'play date' and find that I do a version of speed-yoga that isn't as productive. I'm thankful to have my #doga companions here today for our bonding time. Let the #doga begin! 

Tell me about your doga partners. What do they do that helps you stay with your practice?


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If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start a yoga workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a relaxing pose.


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