Forrest Yoga

School of modern yoga

Forrest Yoga

Founder| Ana T. Forrest
Established| 1982[1]
Practice emphases
breath, strength, integrity, spirit
Related schools
Sivananda Yoga, Iyengar Yoga, Ashtanga Vinyasa Yoga, Hatha Yoga

Forrest Yoga is a style of yoga as exercise. It was created by and named for Ana T. Forrest in 1982.[2] It is known for "its long holding of positions, emphasis on abdominal core work, and standing series that can go on for 20 poses on each side".[3] Reputed for its intensity, the style emphasizes connecting to one's feelings in order to work through physical and emotional trauma.[4]

## Description

[edit]

Ana Forrest derived her practice from some aspects of Sivananda yoga, along with attention to alignment and use of props found in Iyengar yoga, and the heat and flowing sequences of Ashtanga vinyasa yoga. As the style evolved, she created a number of additional poses and sequences adapted to modern society,[3][5] such as wrist stretches to prevent and relieve carpal tunnel syndrome.[6] She also created shoulder shrugs to relieve tension and loosen the upper back,[7] abdominal exercises to tone internal organs and strengthen the lower back, and some poses using a folded over and rolled up yoga mat.[8] Forrest personally practices aspects of Hatha yoga not widely taught in modern yoga as exercise; her skill at the shatkarma nauli is featured on the Nauli.org site.[9]

Forrest Yoga classes are conducted in a warm room (85 °F, 29 °C)[10] and begin with pranayama, then move through seated poses and abdominal muscle exercises before arriving at the "hot part" of the class that might involve sun salutations, standing poses, inversions, backbends and other asanas that build up to the more challenging "apex" poses. The poses are sustained, intensively and contemplatively, sometimes for 10 deep breaths, sometimes for several minutes.[11]

## Philosophy

[edit]

Forrest Yoga's vision and mission, inspired by the life of Black Elk, a healer and Medicine Man of the Oglala Lakota Sioux, is "to mend the rainbow hoop of the people".[2]: 257 [12][2]: 171 In this style, healing is meant to extend to the emotional body, directing the breath into affected parts of the body to release emotions.[13][14] Forrest was certified as a yoga teacher when aged 18. She is trained in Native American medicine, reiki, and regression therapy. She has studied alternative healing techniques including homeopathy, naturopathy, reflexology, shiatsu, and chiropractic, all of which, she states, inform her work.[15]

The style claims to be founded on four principles, or "pillars":[11]

1. Breath, to help connect in feeling with one's body and ignite passion for living[11]
2. Strength, via intense core sequences and long holds of poses that generate heat and heighten the senses[11]
3. Integrity, in working with the edges of one's practice, particularly around physical and emotional injuries, developing tools to deal with fear and struggle[11]
4. Spirit, to create a sense of freedom and "courage to walk as your Spirit dictates"[11][8]

## Basic moves

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Forrest Yoga's physical practice uses some "basic moves" in every pose up until Savasana.[16] Many of these moves resemble those practiced in other yoga styles, such as Ujjayi breath and tucking the tailbone, while others are unique to this style, particularly the practice of relaxing the neck and wrapping the shoulders. Overall emphasis is on breath work and core strengthening.[17]

1. Active Hands and Feet, spreading the hand bones wide and extending the fingers fully, and pressing through heels and balls of feet and lifting the toes[18]
2. Tuck Tailbone, to lengthen tailbone downward and relieve pressure on the lower back
3. Telescope Ribs, placing hands on lower part of rib cage and inhaling to lift ribcage away from belly
4. Expand Ribs
5. Wrap Shoulders
6. Relax Neck
7. Deep breathing[19]

## References

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1. ^ Yoga Journal Editors. "Which Yoga is Right for You?". Yoga Journal. Retrieved 5 November 2014. `{{cite web}}`: `|author=` has generic name (help)
2. ^ a b c Forrest, Ana T. (2011). Fierce Medicine. New York: Harper One. ISBN 978-0-06-186424-7.
3. ^ a b Billard, Mary (29 July 2011). "Yoga Guardians on a Healing Mission". The New York Times.
4. ^ Cook, Lynn. "Forrest yoga challenges with added intensity". Houston Chronicle. Retrieved 30 August 2012.
5. ^ Forrest, Ana (20 June 2006). "Firefly, Frog and other Yoga Positions Good Aloft". The New York Times.
6. ^ McCall, Timothy (2007). Yoga as Medicine:the Yogic Prescription for Health and Healing. Bantam Dell. pp. 237–238. ISBN 978-0-553-38406-2.
7. ^ Passy, Barbara (May 2014). "Shrugs: A Pose for all Seasons and Reasons". Yoga Chicago.
8. ^ a b Forrest, Ana. "Forrest Yoga Philosophy". Mossy Knolls. Retrieved 21 November 2011.
9. ^ "About Nauli.org". Nauli.org (non-profit). Archived from the original on 21 January 2022. Retrieved 19 August 2019. "Abdomen at the top of the page [12 photos]: Ana Forrest"
10. ^ Dobbyn, Paula. "Ana Forrest: Rock star of the yoga world". Anchorage Press. Archived from the original on 16 January 2013. Retrieved 30 August 2012.
11. ^ a b c d e f Liu, Christine (21 January 2010). "Om my!". Boston Globe. Retrieved 13 August 2012.
12. ^ Smith, Eva Norlyk, "Creating Embodiment: An Interview with Ana Forrest", Huffington Post, February 12, 2015, [1]
13. ^ Steffensen, Sharon, "Ana Forrest: Mending the Hoop of the People", Yoga Chicago, November/December 2003, p. 12
14. ^ Tang, Vivienne (2009-05-09). "How Ana Forrest Transformed Addiction and Abuse Through Yoga". Destination Deluxe. Retrieved 2019-08-16.
15. ^ "About". Forrest Yoga. Retrieved 15 May 2019.
16. ^ Williams, Meliss B. (February 2006). "Yoga for Healing". Fit Yoga: 22.
17. ^ Baginski, Laura (8 January 2003). "Be a swinger; Treadmills have you running in circles? Try these offbeat ways to get in shape". Chicago Tribune. Archived from the original on 6 March 2016. Retrieved 13 August 2012.
18. ^ Forrest, Ana (2012). "Choosing Healing is the Ultimate Warrior Action". Origin Magazine (December/January 2012): 22–23.
19. ^ Forrest, Ana (15 May 2011). "Healing PTSD Through a New Kind of Yoga". Huffington Post. Retrieved 21 August 2021.

## External links

[edit]

* Forrest Yoga website

* v
* t
* e

Yoga as exercise

Topics|

| Asanas|

* List of asanas
* Standing asanas
* Downward dog
* Lotus position
* Meditation seats
* Sun Salutation
* Tree pose
* Warrior
* Accompaniments
* Drishti
* Pranayama
* Vinyāsa
* Hasta Vinyasas

|

Teacher training|

* Standards
* British Wheel of Yoga
* European Union of Yoga
* André Van Lysebeth
* Yoga Alliance

Therapy|

* Yoga using props
* 1979 Accessible yoga
* 2002 Trauma-sensitive yoga
* 2007 Restorative Yoga
* 2008 Yoga nidra
* International Association of Yoga Therapists • Richard Miller
* Janice Gates

Events|

* Competitive yoga
* International Day of Yoga

Journals|

* Asana Journal
* Yoga Journal

Props|

* Yoga brick
* Yoga mat
* Angela Farmer
* Hugger Mugger
* Yoga pants
* Lululemon

History|

| Early|

* Early modern yoga
* Vivekananda
* 1896 Raja Yoga
* Pierre Bernard
* Harmonial gymnastics/yoga
* Marguerite Agniel
* Mary Bagot Stack
* Genevieve Stebbins
* Physical culture
* B. C. Ghosh
* K. V. Iyer
* Seetharaman Sundaram
* Paramahansa Yogananda
* Autobiography of a Yogi

|

Aspects|

* Hot yoga
* Science of yoga
* Sexual abuse by yoga gurus
* Matthew Remski
* Yoga and cultural appropriation
* In advertising
* For children
* For women
* Geeta Iyengar
* Yoga tourism

Hybrids|

* 1938 Naked yoga
* 1990 Mindful Yoga
* Frank Jude Boccio
* Anne Cushman
* Janice Gates
* Jon Kabat-Zinn
* Cyndi Lee
* Phillip Moffitt
* 2003 Acroyoga
* Doga
* 2013 Paddleboard Yoga
* 2014 Aerial yoga
* Beer yoga

By country|

* America
* 1961 Yoga for Health
* 1970 Lilias, Yoga and You
* Britain
* 1976 Lyn Marshall
* France
* Germany
* India
* Italy
* Russia
* Sweden
* 2015 Rachel Brathen
* Switzerland
* 1941 Selvarajan Yesudian

Books|

* 1996 Yoga Tradition of the Mysore Palace
* 2004 Yoga in Modern India
* A History of Modern Yoga
* 2005 Positioning Yoga
* 2010 Yoga Body
* The Subtle Body
* 2015 Selling Yoga
* 2016 The Path of Modern Yoga
* 2017 Roots of Yoga
* 2019 Yoga in Britain
* 2020 The Story of Yoga

Films|

* 2006 Guru
* 2009 Enlighten Up!
* 2012 Breath of the Gods

Schools
(Gurus)|

* 1918 The Yoga Institute
* Shri Yogendra
* Hansa Yogendra
* 1924 Kaivalyadhama
* Swami Kuvalayananda
* 1934 Viniyoga
* Tirumalai Krishnamacharya
* Yoga Makaranda
* T. K. V. Desikachar
* A. G. Mohan
* Indra Devi
* Srivatsa Ramaswami
* Vanda Scaravelli
* c. 1948 Ashtanga Vinyasa Yoga
* K. Pattabhi Jois
* Mysore style
* Tim Miller
* Kino MacGregor
* Larry Schultz
* 1959 Sivananda Yoga
* Vishnudevananda Saraswati
* Complete Illustrated Book of Yoga
* 1963 Bihar School of Yoga
* Satyananda Saraswati
* 1965 Ananda Yoga
* Kriyananda
* 1966 Integral Yoga
* Satchidananda Saraswati
* 1966 Kripalu Yoga
* Amrit Desai
* Stephen Cope
* 1971 Himalayan Institute
* Swami Rama
* 1973 Bikram Yoga
* Bikram Choudhury
* 1975 Iyengar Yoga
* B. K. S. Iyengar
* Light on Yoga
* Yoga the Iyengar Way
* 1975 Dharma Mittra
* c. 1975 Yin Yoga
* Paulie Zink
* Paul Grilley
* Sarah Powers
* 1982 Forrest Yoga
* 1984 Jivamukti Yoga
* Sharon Gannon
* 1995 Power Yoga
* Beryl Bender Birch
* Bryan Kest
* 1997 Anusara Yoga
* John Friend
* 2006 Core Strength Vinyasa Yoga (Sadie Nardini)

Related|

* Yoga
* Hatha yoga
* Modern yoga
* Post-lineage yoga
* Asanas (template)
* List of yoga schools
* Yoga scholars (template)
* Yoga teachers (category)
* Modern Yoginis (template)

* v
* t
* e

Asanas

Asana • Kriya • Mudra • Drishti • Pranayama • Sun Salutation • Vinyasa • Yoga as exercise • Yoga as therapy • Hatha yoga • Yoga

Backbends|

* Anjaneyasana (crescent moon)
* Bidalasana (cat)/Bitilasana (cow)
* Bhujangasana (cobra)
* Chakrasana (wheel) or Urdhva Dhanurasana (upward bow)
* Viparita Dandasana (inverted staff)
* Kapotasana (pigeon)
* Eka Pada Rajakapotasana (king pigeon)
* Ushtrasana (camel)

Arm balances|

* Ashtavakrasana (8-angled)
* Bakasana (crane) or Kakasana (crow)
* Koundinyasana (the sage Kaundinya)
* Kukkutasana (cockerel)
* Mayurasana (peacock)
* Tittibhasana (firefly)

Inverted|

* Adho Mukha Svanasana (downward dog)
* Adho Mukha Vrkshasana (handstand)
* Halasana (plough)
* Sarvangasana (shoulderstand)
* Setu Bandha Sarvangasana (bridge)
* Shirshasana (headstand)
* Viparita Karani (legs up the wall)
* Vrischikasana (scorpion)

Reclining|

* Anantasana (Vishnu's couch)
* Ashtanga Namaskara (eight-limbed)
* Bhekasana (frog)
* Chaturanga Dandasana (low plank)
* Dhanurasana (bow)
* Jathara Parivartanasana (belly twist)
* Makarasana (crocodile)
* Matsyasana (fish)
* Shalabhasana (locust)
* Shavasana (corpse)
* Vasishtasana (side plank)
* Yoganidrasana (yogic sleep)

Sitting|

| Meditation|

* Baddha Konasana (cobbler)
* Gomukhasana (cow face)
* Gorakshasana (cowherd)
* Padmasana (lotus)
* Siddhasana (accomplished)
* Simhasana (lion)
* Vajrasana (thunderbolt)

|

Twists|

* Bharadvajasana (the sage Bharadvaja)
* Marichyasana (the sage Marichi)
* Matsyendrasana (the sage Matsyendra, lord of the fishes)
* Pashasana (noose)

Other|

* Akarna Dhanurasana (shooting bow)
* Balasana (child)
* Garbha Pindasana (embryo in womb)
* Hanumanasana (monkey)
* Kraunchasana (heron)
* Kurmasana (tortoise)
* Malasana (garland)
* Mandukasana (frog)
* Mulabandhasana (root lock)
* Navasana (boat)
* Paschimottanasana (seated forward bend)
* Samakonasana (split)
* Virasana (hero)

Standing|

| Both legs|

* Parighasana (gate)
* Parshvottanasana (intense side stretch)
* Prasarita Padottanasana (wide stance forward bend)
* Tadasana (mountain)
* Trikonasana (triangle)
* Utkatasana (powerful)
* Uttanasana (standing forward bend)
* Utthita Parshvakonasana (sideways)
* Virabhadrasana (warrior)

|

One leg|

* Ardha Chandrasana (half moon)
* Durvasasana (the sage Durvasa)
* Garudasana (eagle)
* Natarajasana (lord of the dance)
* Utthita Padangusthasana (standing big toe hold)
* Vrikshasana (tree)

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