Forward Bends

Introduction

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• Forward bending is the act of moving the chest and thighs toward one another.
• We can practice forward bends from a variety of foundations, including standing, seated and supine.
• All forward bends stretch the back of the body.
• The anatomical term, “flexion” refers to decreasing a joint angle. “Spinal flexion” is the anatomical term for forward bending.
• As Olga Kabel so clearly explains here, there are four types of Forward Bends: 1) knees bent, 2) legs extended, 3) asymmetrical legs, and 4) chest raised away from hips. See more on each below.

Knees Bent

• Purpose: Safely stretch low back
• Examples: Apanasana (Knees to Chest), Balasana (Child’s Pose), Malasana (Yogic Squat), Sasangasana (Rabbit Pose)

Legs Extended

• Purpose: Stretch low back, upper back, neck and hamstrings (plus potentially inner legs and/or calves)
• Examples:  Paschimottanasana (Seated Forward Bend), Uttanasana (Standing Forward Bend), Prasarita Padottanasana (Wide Legged Standing Forward Bend), Upavistha Konasana (Seated Wide Leg Forward Bend), Baddha Konasana (Bound Angle Pose)

Asymmetrical Legs

• Purpose: Identify and address asymmetries
• Examples: Janu Sirsasana (Head to Knee Pose), Parsvottanasana (Intense Side Stretch / Pyramid Pose), Tiriang Mukha Eka Pada Paschimottanasana (Three-Limbed Forward Bend), Krounchasana (Heron Pose)

Chest Raised Away From Hips

• Purpose: Strengthen upper and lower back
• Examples: Padangustha Dandasana (Staff Hold Big Toes Pose), Ardha Uttanasana (Half Way Lift), Utkatasana (Fierce / Chair Pose)

Contraindications

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