Forward Bends
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Yoga Techniques and Fitness
Overview
In this lesson, we examine forward bending poses as a category, and ways to apply this knowledge in teaching.
Objective
Become proficient in the nature and effects of forward bending poses, and considerations for wisely teaching and sequencing them.
What You'll Get
Define forward bending, types of forward bends, their effects and examples for each. List contraindications and describe general physical effects and energetic effects of forward bends. Explain the terms “anterior tilt” and “posterior tilt” of the pelvis and what is advisable in forward bending alignment. Provide examples of ways to direct students that will encourage a balance of effort and ease in forward bending and explain how you can individualize teaching of forward bending. Name some forward bending poses that are safest for tight hamstrings and/or back issues and explain how moving into Uttanasana (Standing Forward Bend) with a “swan dive” may be risky for flexible practitioners. Describe how you might sequence forward bends and provide a list of forward bending poses.
Introduction
- 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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