A Forward bend asana (also called Standing Forward fold ) is a standing posture and sequence regularly practiced in yogalates.
A forward bend assists to calm the mind and opens and stretches the nerves and muscles at the back of the body.
This includes lower back, hips and hamstrings.
The forward fold is a beginner yoga pose that is practiced regularly in yoga and yogalates classes and is an integral part of the Sun Salutation sequence and used when transitioning from exercises.
It is an excellent exercise to warm up the body for movement and to cool down after a vigorous practice.
While it is most often done from standing, you can also practice this pose seated in a chair or on the floor.
Forward Fold pose
Forward Fold pose stimulates the liver and kidneys while enhancing digestion. Folding forward also calms the mind, reduces stress and reduces blood pressure.
The Forward bend in yogalates, helps to instil feelings of centreing, grounding and introspection which helps to calm the nervous system . Forward bend also aids in strengthening proprioceptive awareness (our sense of where our body is in space). It enhances vestibular senses which allows us to develop balance in the body.
Alignment is important
The action of forward bends is to fold at the hip crease, bringing the top of the pelvis forward. “Think of the pelvis tipping out a bucket of water” I say to my clients…
Other important alignment cues: lengthen the front of the body as you fold, keeping the neck and jaw relaxed, and engage the quadriceps so that the muscles around the knee are stabilised and protected. Engaging the quads also helps the hamstrings to lengthen. Also, the support of the abdominal muscles below the navel allows for greater flexibility in the lumbar spine.
Until you can really feel the articulation of the hips, and the hamstrings are sufficiently lengthened it’s best to practice forward bends with a slight bend in the knees.
Props are your friends
Use blocks in standing forward bends if your hands don’t reach the floor easily. The support of the blocks will help you lengthen the spine Bolster your seat with blankets or cushions for sitting forward folds and grab a strap or towel to help reach your feet. Props can make forward bends more efficient.
Don’t force it
Forward bends are not about how deep you can go but rather how deeply you can release. “Less is more”.
How to practice forward bend pose;
- Stand in mountain pose feet firmly grounded, core activated and hands by the side
- Exhale and bend forward from the hips
- Bring palms or fingertips to the floor slightly in front of or beside your feet. Or use a block or prop if necessary. Hands can also rest on shins
- Press heels into the floor and lengthen sit bones up toward the ceiling
- Keep body weight even over both feet, and press through the big toe mound.
- With each inhale, lift and elongate the trunk
- With each exhale, release and gently fold more deeply into the forward fold
- Allow the head to hang, releasing and relaxing the muscles of the neck
- Stay in this pose for 5 breaths.
- To come up, bring hands to hips, draw tailbone down and lengthen torso forward and up
- You may eve. Like to gently rock in rag doll pose for a few breaths
Tips for Mastering Forward Fold Yoga Pose
- If you are new to practicing forward bend, separate your feet hip-width apart for a wider base of support to assist with balance in the pose
- If you are stiff in the hamstrings, or tight in lower back and hips then bend your knees as much as you need to keep your spine long as you fold forward from the hips, not the waist. You might imagine hinging from your hips (as in my bucket of water hint) rather than rounding your lower back.
- To further release and elongate the spine, and the spinal nerves try bending knees deeply and resting your belly on your thighs. Keeping the neck long. Then gradually begin to straighten the legs by pulling up the quadriceps (thigh muscles.)
- If you cannot reach the floor with your hands, cross your arms and cup opposite elbows ( rag doll pose) or use a yoga block or cushion beneath your hands
- Try not to rock body weight back onto the heels. Remember to press through big toe mound.
- Relax your jaw, brow, and neck as you bend forward.
- Let go. Visualise any negative thoughts, stress or emotions that no longer serve you are being released into the floor.
- Once you have mastered forward folding from the hips, you can try bringing arms overhead and then open to the side as you bend. This helps to increase core stability and strength.
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