Deep Forward Bends – Marichyasana 1. This is a strong seated forward bending action. We recommend that you are familiar and comfortable with the basic standing forward bend, Uttanasana, before doing this tutorial. Although this is not a complex pose, it does require length in the backs of the legs, flexibility in the groins and an awareness of the action in the spine in forward bending actions in yoga.
Forward bends increase flexibility in the legs. They help to soothe the nervous system, relieving anxiety and helping you deal with stress. In Marichyasana 1, the action of the bent leg massages the liver and kidneys and stimulates the digestive system.
In this asana tutorial, Lin and Leo show the classic pose. If this is too much for you at this stage, work in Uttanasana with bricks and do our Beginners Series:
and our 30 days of Yoga series:
until the legs, groins and upper back become more flexible.
Do all 5 of these forward bending poses separately to learn the poses and then do our Deep Forward Bend Collection. In this led practice, where appropriate, Lin does the classic versions of the poses and Leo shows the modified versions for those Yoga students who are still working towards the poses.
Our Yoga Pose Directory offers both Beginners Yoga and poses for more Intermediate yoga students.
Yoga with Lin and Leo for free yoga classes. Yoga practice can improve strength and flexibility and yoga for back pain relief and yoga for weight loss has been supported by many studies.
See our Yoga Pose Directory for more tutorial on individual poses:
Join Yoga with Lin and Leo for safe, detailed instruction from experienced Iyengar yoga teachers. Although we would always suggest that you find a certified Iyengar yoga teacher so that you can attend a class near you, this channel has yoga sequences to help you with yoga at home.
Yoga is not a sport but regular practice of yoga sequences can improve fitness levels. Practiced correctly, yoga will stretch muscles and strengthen joints, as well as helping with mental and physical wellbeing; indeed many studies have shown that yoga can improve problems with back pain, shoulder pain and neck pain as well as demonstrating positive effects on mental health problems such as depression, stress and general anxiety.
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 home yoga video.
For more structured online yoga classes, visit My Yoga Tutor:
For booking face to face Iyengar Yoga classes, with us at the Maidstone Yoga Centre in Kent, (first class free!):
For our ebook, “Yoga for the Stiffer Body”:
For Iyengar yoga classes in the UK:
A yoga practice may give you a physical workout, but more importantly, all our 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.
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 with our Beginners series! Get out your mat and build the foundation of your own yoga practice with these short yoga videos to practice yoga at home. To do a different short practice each day, see our 30 Days of Yoga. For longer practice, look at our Beginners Yoga series. If you have a low back problem or need some yoga exercises for stiff shoulders or tight hamstrings, look at our 3 R’s series for Relief, Repair and Recovery. Check out our Yoga Challenges for different parts of the body and see our Yoga Collections for a led yoga practice when you have learnt the yoga poses. In the Yoga Collections, Lin shows the classic yoga pose, Leo shows a modified version using yoga props. (the collections are silent; no music, no voiceover – an opportunity to be quiet.) Enjoy!