Dangling

I know what you're thinking...wait, this is a forward fold?!  When we practice yang yoga, which is the yoga most are familiar with, then you're right, it is!  We usually take this posture when we flow through our practice of warming the muscle. Forward Folds are also encouraged with straight legs.

Dangling is YIN YOGA.  This where we work the ligaments, joints and fascia.  We just hold postures, in a room that's not heated and practice stillness in our postures versus movement.  This version is not to stretch the hamstrings a lot, but rather to release the low back.  If the legs are straight, it is a nice stretch for the hamstring, but there is some muscular effort needed.  If the knees are bent, it is a great strengthener for the thigh muscles and allows the back to release more fully.  - excerpts from "Complete Guide To Yin Yoga" by Bernie Clark

Dangling

• Stand, with feet hip-width apart.  Bend your knees and fold forward.  Clasp the elbows with opposite hands.
• Bend the knees more, and this will strengthen quads and release the back.
• Rest elbows against a table, chair, or on te thighs if it strains your back.
• Work up to holding this posture for 5 minutes.  Start with one minute.

Bend the knees a lot, and roll to standing, very slowly, with breath.

*Try balancing your weight forward a little on the toes, or back on the heels.  Very gently move and don't bounce.

*You're belly may rest on the thighs, if you're flexible.

Contraindictions:

• Avoid if you have high blood pressure. 
• Move slowly in and out of this posture if you have low blood pressure
• If you have a bad back, bend your knees a lot.  You may also rest your knees on your thighs.
• If you struggle with rounding your back: keep your back straight and bend the knees more.

A wonderful counter-pose to this posture is a squat/Malasana/Garland Pose

Snake Pose - Sarpasana

Snake Pose is an AWESOME shoulder opener.  It also opens the heart, expanding the front of the chest.  This pose also creates flexibility in the shoulder blades, which is crucial in most upper body yoga poses.

Snake Pose

• Lying on your tummy, slightly press the shoelaces of your feet into the mat with your feet barely apart.  Hands will be down by your side, palms up.  Breathe here for a few breaths.
• Slightly lift your forehead and the front part of your shoulders off the mat.  Firmly root your pelvis into the mat (use a blanket for your hips to prevent bruising).  Clasp your hands with ELBOWS BENT right above the tip of your tailbone (sacrum).  INHALE - Squeeze the shoulder blades together in the back, as if there was a pencil in your spine, and you were keeping it in place.  Bring the elbows in toward each other FIRST before straightening your arms -  * use a strap if you struggle with clasping your hands.
• Press the palms together and lift the chest higher off the mat while straightening your elbows.  Try lifting the feet or keeping them on the mat.

Yoga is all about creating space with just our breath (our first nutrient).  If we want more heart space (life), or open shoulders, wouldn't it require larger lungs?!  One sure way to improve our backbends is  finding our breath each day, elongating our inhales and exhales while linking movement is crucial.