Forrest yoga is a type of yoga that focuses on strengthening the abdomen and lower back muscles, otherwise known as the muscles of the “core.” In addition, this yoga teaches participants how to calm both their minds and bodies, thereby achieving peace in their daily life. Here are three positions for beginners:
1. Hands and Knees Balance
Hands and knees balance pose is one of the best beginning Forrest yoga positions to help strengthen and tone your muscles. Start by coming down onto the mat on all fours. Make sure that your hands are positioned directly below your shoulders, and your knees are on the ground directly below your hips. Allow your shins to rest comfortably on the ground, with the top of your feet flat on the floor.
Take a few deep breaths. As you exhale your breath, slowly extend your right arm out in front of your body. It should appear as an extension of your spine, with your hand at the same level of your shoulder. At the same time, extend your left leg out behind you. Similarly, your foot should be at the same level as your hip. Hold this pose for at least 30 seconds before taking a short break. Switch to the other side, and perform the pose with your left arm and right leg extended.
The basic plank pose is another great beginning Forrest yoga pose that can be done by almost anyone. To perform this pose, again get on all four on your yoga mat. Make sure that your hands are directly below your shoulders, with your fingers spaced widely apart. Take a few deep breaths. As you exhale your breath, use the muscles in your core to lift your knees off the ground. Your only contact points with the ground should now be your hands and feet. Carefully step your feet away from your hands, so that you are in a directly line from your feet up to your shoulders. Use the muscles of your core to prevent your lower back from sagging. Look down at the ground at your hands, or focus on a spot a few feet in front of your yoga mat. Hold this pose for at least 30 seconds to achieve optimal results.
Finally, the boat is another great Forrest yoga pose that targets the muscles of the abdomen and lower back. To perform this pose, sit down on the mat with your legs extended in front of your body. Take a few deep breaths. Slowly roll onto your tailbone, so your chest and stomach are exposed to the sky. Slowly and carefully, lift your legs off the ground, keeping them as straight as possible. Be aware that the higher you lift your legs, the easier this exercise will be. Lift your hands off the ground, and extend your arms out in front of your body at a height similar to that of your legs. Hold the pose for at least 30 seconds for best results.