Photo Source: Nicholas_T, Flickr, Creative Commons

"This most excellent of all asanas, Paschimottanasana (Seated Forward Bend), makes the breath flow through the Sushumna, rouses the gastric fire, makes the loins lean, and removes all diseases." Hatha Yoga Pradipika,
Chapter 1, verse 29

Although Seated Forward Bend is one of my favourite poses, I do recognize that this pose can be "edgy" for many people. By that I mean it turns on the "angry yoga faces".

Here's how my friend Renee Dumouchel eloquently describes Seated Forward bend:

With no need to effort, push or perform, I lengthen over all that is grounded and supported so that I can begin to let go...

So here's what I've understood about this pose. In Yoga therapy it is said that the hamstrings are where we store control. How we control or environment, our relationships, ourselves shows up in the backs of our legs. If this is true then wouldn't it be redundent to try to control control by forcing ourselves into this pose or demanding a particular outcome?

Consider that the ultimate test in letting go lies here (or sits here), in this pose. To really get somewhere in this pose , you must first be OK with getting nowhere in particular. There must be an acceptance of where you are now, and trough that acceptance the process of change can begin. Tricky, tricky...

Here's how to approach the pose:

Find your edge: fold forward slowly and stop when you find that place where a little more sensation would be too much and a little less just wouldn't capture your attention.

Accept support: Use support if you need it (pillows, blankets, bolster). A little support goes a long way!

Notice with curiosity: Close your eyes and be curious about what it's like to be at this edge. Find a way to notice what's happening in your body (and beyond) without trying to fix or change anything that you notice. Wonder to what extent you can allow your experience to be just as it is, in that moment.

Let go - Allow your breath to be present. Take a Falling Out Breath - inhale through your nose and let it fall out through your mouth like a sigh.... Ahhhh....

Try it out! See what happens....

Benefits of Seated Forward Bend:
Lengthens and strengthens hamstrings
lengthens spine
opens chest, shoulder girdle and arms
grounding and calming
offers an opportunity to surrender or let go

For a more detailed description of the pose check out Yoga Journal's page.