Forward Bending Properly

A challenge to many students I have come across  is understanding exactly how forward bends should be done. I intend to show in this blog post, how neck and back strain can be avoided.

The Cardinal Rule of Forward Bending Poses - is that you have to find the level where you can hinge forward with a concave back. Creating that concavity involves lifting the head slightly and moving the chest forward and up in order to extend the spine. If such actions are not possible, you have gone too far forward in the bend to reap the full benefits of the pose.

When doing Standing Forward Bends you may have to use blocks, a chair or even a table to give some height and for Sitting Forward Bends you may have to use of a strap to effectively lengthen the arms.

The challenge to the mind and the ego however is accepting that we may have to get some props and accepting that our torso may not come as close to the leg as we are accustomed. I mean who doesn't want to prove how close they can come to reaching for their toes!

Ironically however, with props, the hamstrings stretch significantly more, the hips gain greater flexibility, progress comes more gradually and progress comes more safely.

Yoga then asks this question: 'are we willing to humble the need to feel 'accomplished' in order to perform the correct action?'

I will illustrate with two poses: First a Standing Forward bend (Uttanasana) and then a Sitting Forward Bend (Janu Sirsanana)

In Uttanasana though I might reach the floor (and boost my ego at the same time), notice my chest is closed, my back is rounded and my hips are behind my heels (see Figure 1a). If I lift my head up and try to move my chest forward and up, it creates a strain in the neck and little movement in the chest (see Figure 1b).

If however I give my hands some height, THEN I am able to move the chest forward and up and hinge forward with that spinal extension.

UTTANASANA - Extended Forward Bend

Figure 1a - Reaching down as far as I can with little regards for spinal lengthening.	Figure 1b-Attempting to lengthen the spine with the hands at the same position as Figure 1a.	Figure 1c - Giving hands height so the chest can move fwd & up thus effectively extending the spine.	Figure 1d - Hinging forward with spinal extension

Neck strain is avoided because the neck is free and back strain is also avoided because the lumbar area is extended. The breath flows more easily because the diaphragm is not constricted. The hamstring stretches more as the hips are better aligned atop the heels.

JANU SIRSASANA - Knee Head Pose

In Janu Sirsanana though I may reach my foot, I do so with a closed chest and rounded back.

If I get a strap however, to effectively act as an extension to my arms, then I can move the chest forward and up and create benefits similar to those mentioned above.

Figure 2a - Reaching as far as I can with little regardsfor alignment.	Figure 2b - Attempting to lengthen the spine over the leg with a closed chest.	Figure 2c - Giving hands length so the chest can move fwd & up thus effectively extending the spine.	Figure 2d - An alternative to the strap: putting hands to the floor and moving the chest as described

So back to the question yoga asks: 'are we willing to humble the need to feel 'accomplished,' in order to perform the correct action?'

Believe me, if we consistently choose correct action then we will find that progress through the different levels of Forward Bends occur far more effortlessly than we previously imagined.

Comments

[Neck lift]

This blog is nice and amazing. I love your post! It's also nice to see someone who does a lot of research and has a great knack for ting, which is pretty rare from bloggers these days.
Thanks!
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