In Theworkshop, Cristiesharesthesetipsforgettingthe Most Outofyourforwardfolds

TheBenefitsofForwardBends

There are manybenefits to forwardbends, bothstandingandsitting. Theycreatelengthandspace in the spine, counteractingcompression, andtheirinward nature canpromoteintrospection. Yetforwardbendscanalsobe a challenge to manypeople, especiallythosewithtighthamstrings. Commonphysicalpatterns, such as overstretched back musclesandroundedshoulders (most likelyfromsitting in front of a computerforhours) are oftenexacerbated in forwardbendingposes.

But as senior KripaluYogateacherCristieNewhartsays in her R&R retreatworkshopForwardBends, yogacanhelp us dissolvepatterns so wecanuncoverfreshwaysoflookingandexperiencingourselves. Thismultifacetedawarenessabouthowwemovecanhelp us cultivate a deeper, richeryogapractice, allowing us to discovernewease in ourforwardbends.

In theworkshop, Cristiesharesthesetipsforgettingthe most outofyourforwardfolds:

Alignment is key.Theactionofforwardbends, Cristie notes, is to fold at the hip crease, bringingthe top ofthepelvisforward. “Thinkofthewayanold-fashionRolodexflipsforward,” shesays. Otherimportantalignmentcues: lengthenthe front ofthebody as youfold, keepingtheneckandjawrelaxed, andengagethequadriceps so thatthemusclesaroundtheknee are stabilizedandprotected. “Engagingthequadsalsohelpsthehamstrings to lengthen,” Cristiesays, “andthesupportoftheabdominalmusclesbelowthenavelallowforgreaterflexibility in thelumbar spine.” Untilyoucanreallyfeelthearticulationofthehips, andthehamstrings are sufficiently open, Cristiesaysthat it’s best to practiceforwardbendswith a slight bend in theknees.

Props are yourfriends. Use blocks in standingforwardbendsifyourhands don’t reachtheflooreasily. Thesupportoftheblockswillhelpyoulengthenthe spine Bolsteryourseatwithblankets or cushionsforsittingforwardfolds, andgrab a strap or towel to helpreachyourfeet. Propscan make forwardbends more efficient, Cristie notes, becausetheycanhelppreventover-roundingthe back, releasetenseshoulders, andeaselockedknees—allphysicalmisalignmentstypical in theseposes.

Don’t force it.Forwardbends are not abouthowdeepyoucan go butratherhowdeeplyyoucanrelease. “Less is more,” Cristiesays. There’s no need to struggle, or forcethebody to getinto a position it’s not readyfor. Instead, surrender to thepresent moment, notice theexperience, andsettleintothebreath. As Cristiereminds us, “Honorthebodywhere it’s at—let it unfold at itsownpace.”

Theforward bend asanas or postureshave a massagingaction on theorgans in theupperbody. Forwardbends open up your back, promotetotalexhalationofairfromthelungsbycompressingthechestandalsohelp to calmdownyourmind. Theforwardbendingasanas or postures bend the back to theshape it waswhenthebodywas in thewombthat is alsocalledtheprimarycurve. Thismakes some spacebetweenthespinalvertebraethatimprovesthecirculationaround it andhasoverallbeneficialeffects on thebody. Thenervesfromallthedifferentorgans in thebodypassthroughthespinalcordandtheimprovedcirculationbenefitsallofthem in a greatway. Theforward bend posesgiveaninternalmassage as well as improvethecirculation to thevariousorgans like the abdomen, pancreas, liver, intestinesandkidneys. Theyalsohelp to lengthenandstrengthenthehamstrings, musclesoftheinner leg, make themusclesofthe back more suppleandboostthestrengthofthelegsandtheknees. Forward bend poseshelpthebalancingair, which is known as theSamanavayu. Thishasbeneficialeffects on digestion, body temperature, menstruation, childbirth, etc.

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Forwardbends are goodfordigestionanddetoxificationbecausethepositionhelps to stimulatetheorgans to digestfoodandremovewasteandtoxinsfromtheorgansandtissuesofthebody. Forwardbendsalsohelp to stretchand open thehips, back andhamstrings.

Anotherbenefitofallforward bend asanas is stretchingandlengtheningthehamstrings. Thedegreeofflexibility in thehamstringmusclesvariesfromstudent to student. Whenperformingforward bend poses, it is important to understandtheanatomyofthehamstringsandpositionthelegs, hipsand sit bones so allthreehamstringmuscles are stretched.

Forwardbends are not recommendedforallstudents. Peoplewhohavesufferedaccidents or back injury, havesciatica or are pregnantshouldn’t do forwardbends. As withany form ofexercise, ifyouhave a healthcondition or injury, seekadvicefrom a doctor, andpossibly a trainedyogatherapist.

Forwardbendingposes are a stapleofanyyogaclass. Theyallowfor a nice, lengtheningstretchthroughouttheentire spine, shoulders, andpelvisand are thereforeoften used within a yogaclass to realignthe spine aftertwistingandasymmetricposes. Forwardbendsalso tone andstrengthentheabdominalmuscles. Thecompressionoftheabdominaland digestive organsthatoccurshas a detoxifyingeffectthatcanimproveandstimulatedigestion. Additionally, forwardbends are greatforstretchingandlengtheningthehamstrings, calves, andhipsmakingthemespeciallybeneficialforathletessuch as runnersandcyclists.

Youmayhavenoticedthatmanyyogaclassesendwithforwardbends. This is due to thecalmingeffectsthatforwardbendingpostureshave on themindandbody, whichhelpsprepareyouforsavasana. Whenyoufoldforward, you are turninginwardphysically, mentallyandemotionally, resulting in greaterintrospectionand a senseofpeace. Theseposes are thereforealsohelpfulforreducinganxietyandstress.

Please note thatforwardbends are not recommendedforanyonewithherniated or bulgingdiscs, sciatica, or sacroiliacpain.