12+ Lotus Pose Forward Bend

Rishikesh Drishtiyogshala is the most trusted name in yoga, and with good reason. Its 200 hours yoga teacher training promises to maximize your learning experience, and its therapeutic hot springs relieve your aching body. And now there are 12+ Lotus Pose Forward Bend, a new sequence to surprise you in between forward bends! This sequence taps into the tension that builds up in your neck and shoulders as you practice more complex poses. It will be sure to make your back feel like butter and aid digestion.

What is the 12 Lotus Pose Forward Bend?

1. Standing Forward Bend (Salamba Sarvangasana):

Stand with your feet together and your arms extended out in front of you. Don’t worry about how your toes are touching the ground.

2. Lotus (Padmasana):

This pose requires a little bit of practice to get into! Make sure that when you press into your hands, the crown of your head remains on the ground and not tilting over to one side or the other. This will take some time to adjust.

3. Crescent Moon Pose (Anjaneyasana):

Start in Lotus pose, then bring one foot up toward your head and hold it in place. This can be done by putting a block under your foot in the starting position, which makes it easier to balance and hold steady. 

4.  Cobra Pose (Bhujangasana):

You can also place an extended arm along the inside of your thigh and bring your hand into the cobra hand position. This should be painful but distract from the burn in your neck.

5. Eagle Pose (Garudasana):

In the Eagle pose, you can place your forearm alongside one leg or both legs and lean out for a deeper stretch in your back and one of your legs.

6. Extended Triangle Pose (Utthita Trikonasana):

Extend your hand to the ground, open your chest and push into this pose. If your hand does not reach the ground, place a block or cushion under it. 

7. Frog Pose (Matsyasana):

In the Frog pose, you will place your hands on either side of your hips and bend your knees so that the tops of your thighs are on the ground. Keep one hand on the ground for support, and lean over to one side or the other.

8. Cow Face Pose (Gomukhasana):

Bring one foot up to meet the crown of your head as if you are trying to fit a cow’s face between your thighs.

9. Half-Moon Pose (Ardha Chandrasana):

With your legs together, extend your arms to the sides and straight. Your tailbone should be behind you, pointing away from your thighs. To modify this pose, you can also place a block under your hand as you bend forward.

10. Extended Forward Fold (Prasarita Padottanasana):

This is a standing forward fold, so you can remain in this pose and continue to deepen it.

11. Full Lotus Pose (Padmasana):

This pose looks identical to the Lotus pose you started with, but your head should be on the ground by now! Be sure to keep your back straight and stay in this pose for at least five minutes so that your back can decompress.

12. Corpse Pose (Shavasana):

Lie down, relax and enjoy the lovely space you have just created in your body with this sequence.


Rishikesh Dristiyogshala has several teaching tools to complement all 200 hours of yoga training. Their hot springs are inviting and warm, and their yoga classes are accessible for all levels. While their advanced remedial stretching poses can take some practice, they are guaranteed to benefit your practicing if you want a better stretch in your body.

12+ Lotus Pose Forward Bendultima modifica: 2023-02-20T09:16:57+01:00da henrymarc

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