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Forrest Yoga For Beginners: Elevate Your Online Yoga Experience By Knowing Forrest Yoga Basic Moves

Updated: Jul 31, 2023


forrest yoga

Forrest yoga was developed by master teacher Ana Forrest to address the physical and emotional challenges of modern individuals. Forrest yoga is a yang style of practice that builds strength and flexibility. Forrest yoga also gifts us overtime with the intelligence to perceive what is best for our physical, mental and emotional bodies. As you practice Forrest yoga online you want to be familiar with the Forrest yoga basic moves. These basic moves are unique to Forrest yoga. They were designed to reduce injury while promoting greater aliveness in both body and mind. There are 8 basic Forrest yoga moves. In each Forrest yoga pose you practice 2 or 3 of them, maybe more. You can also add one or two of them to your existing yang yoga practice. Elevate your yoga experience by familiarizing yourself with these moves below.


FORREST YOGA BASIC MOVE # 1: ACTIVE HANDS

To practice active hands spread the bones and muscles in each hand, reach through your fingers. Feel for creating an opening through the palms and fingers. Active hands help move blood and energy through the wrists and hand joints. This move is very useful for folks who use their hands a lot, or folks with wrist, forearm and hand injuries.


FORREST YOGA BASIC MOVE # 2: ACTIVE FEET

To practice active feet, feel for spreading the bones and muscles in your feet. Press the balls and heels of your feet firmly into the ground as you lift all your toes up. Active feet help you stay present in your body. It supports and protects the knees, ankles, hips and back. Active feet stimulate the nervous system and can make us feel more alive.


FORREST YOGA BASIC MOVE # 3: EXPAND YOUR RIBS

As you inhale spread your ribs sideways. Beginners can place their hands on the sides of their ribcage to feel if their ribs are expanding. This movement massages the intercostal muscles between the ribs. It helps increase breath capacity and freedom in the ribcage.


FORREST YOGA BASIC MOVE # 4: TELESCOPE YOUR RIBS

As you inhale separate each rib from the one below it, lift the collarbones away from the uppermost ribs, lengthening and elongating the torso. This move improves breath capacity and helps decompress the lungs and back. This move may be useful for some types of back pain and when there is compression in the core of the body.


FORREST YOGA BASIC MOVE # 5: TUCK TAILBONE

To practice tucking the tailbone, first inhale and telescope your ribs, as you exhale keep the lift in your chest as you contract your belly and buttocks muscles to move your tailbone down towards the floor (in most standing poses and lunges etc). This move lengthens and decompresses the lower back. It builds awareness in the pelvis and helps keep the back protected while practicing back bending asanas.


FORREST YOGA BASIC MOVE # 6: WRAPPING YOUR SHOULDERS

To practice wrapping the shoulders, inhale then exhale move your shoulder blades towards your armpits, your upper back broadens. Check that your chest muscles are turning on as you wrap your shoulders. Feel your chest muscles flex. This move creates an opening across the upper back. It builds strength in the upper back, chest and arms and supports the shoulders in poses that require arm and shoulder strength.


FORREST YOGA BASIC MOVE # 7: RELAX YOUR NECK

In almost every Forrest yoga pose we relax and release tension in the neck. If you are side bending to your right allow the weight of the head to relax down towards your right ear (and vice versa on the left) so you can feel a stretch in the neck. This move soothes the nervous system and helps reduce high blood pressure. It opens the passageway for increased blood flow and circulation to the brain.


FORREST YOGA BASIC MOVE # 8: DEEP BREATH

In Forrest yoga ujjayi breathing is used throughout the practice unless you are instructed otherwise. In ujjayi breathing there is a powerful whisper like sound in the breath during both the inhalation and the exhalation. Practice breathing in and out of your nose, stretching your inhales and exhales, getting a whisper like sound or an ocean like sound in your breath. At first you may only get it on the exhale. Ensure that your neck and jaw are relaxed as you breathe.



Try some of these basic moves in your Forrest yoga online classes here at Yoga with Dr. AcuMassage. At Yoga with Dr. Acumassage all our yang yoga classes are Forrest yoga or Forrest yoga inspired. Sign up today and receive a free 7-day trial of all yoga videos!


Namaste.



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