Due to the “𝘢𝘤𝘵𝘪𝘷𝘦 𝘯𝘢𝘵𝘶𝘳𝘦” of modern-day yoga, forward bends are often overlooked in our practice.
To have a well-balanced body, we need a well-balanced practice that includes forward bends which provides the opportunities to
👉 Turn Inwards and slow down
👉 Get quiet and release emotional tension
👉 Release tension (especially from our back body)
The biggest resistance in forward bends are
▪️ Hamstrings
▪️ Calves
▪️ Hips
▪️ Back
The resistance is challenging enough as we try to cultivate calmness in these poses with our tight hamstrings, hips, and back.
With patience and regular practice, the resistance will ease, and forward bends can become very healing and calming.
The KEY ALIGNMENT and ACTION in Forward bends are to LENGTHEN THE SPINE.
Here are some primary actions that allow you to maximize depth and minimize strain in forward folds:
1️⃣ 𝗧𝗵𝗶𝗴𝗵 𝗯𝗼𝗻𝗲 𝗯𝗮𝗰𝗸
All forward bends require us to lengthen our lower back and to do so, our spine needs something to lengthen from.
By moving the top of the thigh bones back, it creates a reference point for the spine to lengthen forward.
2️⃣ 𝗟𝘂𝗺𝗯𝗮𝗿 𝗹𝗲𝗻𝗴𝘁𝗵𝗲𝗻𝘀
It decreases the risk of over rounding and overstretching the lower back and at the same time creates deeper stretch for the legs and hips.
3️⃣ 𝗣𝗲𝗹𝘃𝗶𝘀 𝗳𝗼𝗿𝘄𝗮𝗿𝗱
We are flexing our hips which means we are moving the pelvis forward over the thighs. We need to maximize pelvis flexion to prevent the lower back from rounding as we bend forward.
4️⃣ 𝗙𝗼𝗹𝗱 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗵𝗶𝗽𝘀
When we think of holding from the hip crease and the groins, we bring more attention to the front side of the body.
The actions of moving the thighs back and pelvis forward create a greater hinge movement and increase the depth of the posture.
5️⃣ 𝗦𝗼𝗳𝘁𝗲𝗻 𝗶𝗻𝘁𝗲𝗿𝗻𝗮𝗹 𝗼𝗿𝗴𝗮𝗻𝘀
Relax your muscles and soften your internal organs and senses to relax to go deeper.
Forward folds are meant to allow us to turn inwards and decrease the number of stimulations, as you release the tension and soften into the poses, you can go deeper yet in a more relaxed way.
𝗥𝗲𝗺𝗲𝗺𝗯𝗲𝗿, 𝗶𝘁 𝘁𝗮𝗸𝗲𝘀 𝘁𝗶𝗺𝗲 𝗮𝗻𝗱 𝗽𝗮𝘁𝗶𝗲𝗻𝗰𝗲.🤩
𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻 is more important than speed.
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