Forward Bends – General Information
General Benefits
• Elongates the spine and stretches entire back body
• Improve digestion & elimination by massaging internal organs
• Cooling practice: Reduces excess heat in internal organs; decongesting • Calms mind & nervous system by focusing on inner ‘landscape’
• Practiced mindfully, can improve spinal alignment • Trims waistline and tones hips
General Precautions
• Un-medicated high blood pressure, Glaucoma, Detached Retina: Do not drop head in Standing Forward Bends
• Hamstring pulls: If they are healing, practice with care.
• Knee injuries: Forcing the stretch can pull on connective tissues around knees • Pregnancy: Wider leg stance is required to make room for baby
General Contraindications
• Herniated/Bulging/Slipped Discs: Do not practice ANY Forward Bends in ‘acute’ stage. • ‘Dangerously’ low LBP: NO Standing Forward Bends
• Torn Achilles Tendon: Avoid all back leg stretching while in the acute stage • Recent hamstring injuries: Avoid all Forward Bends
LITTLE BOAT – Apanasana (also called Pavana Muktasana OR Supta
Vajrasana)
Benefits
• See “General”
• Stretches knees and quads
• Resting pose between more challenging asanas and especially after back bends Contraindications and Precautions
• Contra’s: Recent knee injury/surgery: Try Child Pose instead to avoid pressure on knees • Precautions:
o Knee discomfort: hold back of thighs to create space for knee joint and avoid pulling/pressure on knees
o Vertigo: Keep head still if rocking body from side to side Preparatory Poses
• Savasana
• Constructive Resting Position • Single Knee-to-Chest
Complementary/Follow-up Poses • Child Pose
• Hero (Virasana) and Reclined Hero (Supta Virasana) • Lunges
• Any Back Bend
• Any other Forward Bend • Twists
Assisting
• Verbal directions: o rock side-to-side,
o draw bent legs in/out (for compression/release of bowels) o try V-shaped legs
o Remind to maintain lumbar curve (tilt tailbone to floor) and avoid over-stretching shoulder blades (gently press shoulder blades into mat)
CHILD’S POSE - Balasana (also called Pranatasana)
Benefits• See “General”
• Stretches knees and quads
• Helps to create breath awareness (both in front & back of body)
• Resting pose between more challenging asanas and especially after back bends Contraindications and Precautions
• Contra’s: See “General” • Precautions:
o Students with knee problems may wish to use folded blankets under the thighs or lie length-wise on a bolster
o Healing herniated/bulging discs: Practice mindfully, maintaining lumbar curve Preparatory Poses
• Little Boat/Apanasana
• Constructive Resting Position • Single Knee-to-Chest
Complementary Poses
• Reclined Hero/Supta Virasana
• Lunges (extension of back leg offsets hip flexon) • Bridge/Setu Bandhasana
• Camel/Ustrasana
• Wheel/ Urdhva Dhanurasana • Cobra/ Bhujangasana
• Upward Dog/ Urdhva Mukha Svanasana Assisting
• Lengthen spine: Place palm of one hand on sacrum and other on most rounded part of
mid/thoracic spine with fingers pointing towards head. On exhale, move hands away from each other. DO NOT put direct pressure on spine.
• Shoulder release: Students arms extended forward; step between their arms in standing lunge and place their hands around your ankle; draw your heel slowly towards the ground
• Lateral stretch in Child’s Pose: Reach arms ahead and keep left hand where it is; place right hand in front of left and breathe into exposed right ribs. Repeat other side.
RECLINED BIG TOE – Supta Padangusthasana
Benefits• Focused stretch for hamstrings and release for low back compression • Strengthens hip joints and aligns pelvis
• May relieve sciatic pain • May prevent inguinal hernias
• Stimulates pelvis/abdomen: improves elimination & may relieve menstrual cramping Contraindications and Precautions
• Contra-indications: o See “General”
o Acute sciatica: contra-indicated in acute stage (practice cautiously when healing) o Cardiac condition/blocked arteries
o May aggravate: Asthma/bronchitis, migraines/stress-related headaches/eye strain o Compression of abdomen may aggravate diarrhea
• Precautions: ‘Un-medicated’ high blood pressure - elevate head slightly with a folded blanket Preparatory Poses
• Little Boat (Apanasana) • Knee-to-chest
• Blissful Baby
• Child Pose (Balasana) • Hip Circles
• Down Dog (Adho Mukha Svanasana) • Standing Forward Bend (Uttanasana) • Table with Cat/Cow
Complementary/Follow-up Poses • Any Back Bend
• Any deeper Forward Bend
• Legs Up the Wall (Viparita Karani)
Assisting
• Anchoring hips: In order to avoid over-stretching sacral muscles/connective tissues, keep pelvic girdle/hips anchored to maintain lumbar curve - especially when abducting and adducting
• Verbally guide lumbar curve: tailbone tucked to floor; pelvic tilt
HEAD TO KNEE – Janu Sirsasana
Benefits• See “Seated Forward Bend”
• Also beneficial for muscular scoliosis
Contraindications and Precautions
Preparatory Poses
• Same as “Seated Forward Bend” Complementary/Follow-up Poses • Same as “Seated Forward Bend”
Assisting
• Same as “Seated Forward Bend”
REVOLVED HEAD TO KNEE – Parivrtta Janu Sirsasana
Benefits• Same as “Seated Forward Bends” • Also releases shoulder joints
• Also stretches intercostal muscles and increases breathing capacity Contraindications and Precautions
• See “General” and “Seated Forward Bends” Preparatory Poses
• Same as “Seated Forward Bends” • Any lateral/side bend
Complementary/Follow-up Poses • Same as “Seated Forward Bends”
Assisting
• Same as “Seated Forward Bends”
SEATED FORWARD BEND – Paschimottanasana
Benefits• **Many Beginner students cannot safely practice SEATED Forward Bends; therefore, the risks
may outweigh the following benefits. This statement applies to ALL SEATED Forward Bends**
o Releases all the muscles along back of body o Increases circulation to pelvic organs
o Stabilizes blood pressure; rests the heart; reduces anxiety; quiets mind o Soothes adrenal glands
o Tones kidneys, bladder, pancreas and activates liver Contraindications and Precautions
• Contraindications: o See “General”
o Recent/acute disc herniation/bulging disc: DO NOT practice ANY Forward Bends o Healing disc herniation/bulging disc: Do not practice Seated Forward Bends o Sciatica: Do not practice SEATED Forward Bends
o Asthma attack: DO NOT practice this pose immediately after an attack as compression of chest may agitate the condition.
o Diarrhea
o 3rd Trimester Pregnancy: Practice Standing Wide-angle Forward Bend/Prasaritta Padottanasana only (and only if student’s blood pressure is okay)
• Precaution: Pre-natal - After 1st trimester (and before 3rd trimester), spread legs to make room for baby and use elevated bolster to rest head and arms on
Preparatory Poses
• Little Boat (Apanasana) • Knee-to-chest
• Blissful Baby • Child (Balasana) • Hip Circles
• Reclined Big Toe (Supta Padangusthasana) • Down Dog (Adho Mukha Svanasana) • Legs Up The Wall (Viparita Karani) • Table - Cat/Cow
Complementary/Follow-up Poses • Any Back Bend
• Twists
Assisting (these statements apply to ALL Forward Bends)
• Lumbar curve: If student is unable to maintain lumbar curve while sitting directly on ground, have them sit on a folded blanket (as thick as they need…and it may take more than one blanket) and lift tailbone.
• Hamstrings: Upper hamstrings are already over-stretched in most people; we want to target the lower hamstrings (closer to knee). Place blocks under knee joints OR instruct student to maintain moderate bend in knees.
• Sacral muscles/ligaments: To prevent stretching already over-stretched sacral muscles/connective tissues, verbally direct student to tilt tailbone UP and simultaneously vertically lift chest and ribs to keep length in front body and assist in maintaining lumbar curve.
SEATED WIDE-ANGLE POSE – Upavistha Konasana
Benefits• See “General” and “Seated Forward Bend” • Relieves arthritis of the hips and sciatic pain • May relieve and/or prevent inguinal hernia
• Massages and increases circulation to pelvic organs
• May regulate menstrual flow and relieve menstrual discomfort • Deeply releases groin and hamstring muscles
• Cooling for body, calming for mind Contraindications and Precautions • Contraindications:
o See “General” and “Seated Forward Bend/Paschimottanasana” o Acute hamstring, adductor or groin pulls or sciatica
Preparatory Poses
• See “Seated Forward Bend/Paschimottanasana” • Frog (Mandukasana)
• Bound Angle (Baddha Konasana)
• Legs Up the Wall (Viparita Karani): Include ‘wide-angle’ leg position Complementary/Follow-up Poses • Backbends • Twists • Cow-faced Pose/Gomukhasana Assisting
See “Seated Forward Bend/Paschimottanasana”
STANDING FORWARD BEND – Uttanasana
Benefits• Deep opening for hamstrings (focus on hamstrings closer to knee joint) • Stimulates fresh flow of blood to brain and provides clarity of mind
• Provides traction for the spine (if student can go deeply enough to be inverted) • Rests the heart and combats fatigue
• Tones liver, spleen and kidneys
• Compression of abdomen nourishes pelvic organs and may reduce menstrual discomfort Contraindications and Precautions
• Contraindications: See “General” and “Seated Forward Bend” • Precautions: Do not put head below heart if student has:
o Glaucoma or detatched retina o Un-medicated high blood pressure Preparatory Poses
• See “Seated Forward Bend” Complementary/Follow-up Poses • See “Seated Forward Bend” • Mountain (Tadasana) • Corpse (Savasana) Assisting
• See “Seated Forward Bend/Paschimottanasana • Grounding:
o Demonstrate or provide hip crest press down to earth (while maintaining lumbar curve) o Press on tops of feet or around heels
STANDING WIDE-ANGLE FORWARD BEND/Prasaritta Padottanasana
Benefits• See “General” and “Standing Forward Bend/Paschimottanasana” Precautions & Contraindications
• Contraindications: Disc problems/herniations - DO NOT practice in acute stage; be cautions otherwise
• Precautions: Do not put head below heart o Glaucoma/detatched retina
o Unmedicated High Blood Pressure Preparatory Poses
• See “Standing Forward Bend”
• Seated Wide-angle (Upavistha Konasana) • Bound Angle (Baddha Konasana)
• Frog (Mandukasana)
Complementary/Follow-up Poses • Backbends
• Twists
• Cow-faced Pose (Gomukhasana)
Assisting
• See “Standing Forward Bend/Paschimottanasana”
• To deepen practice: Try the ‘Surfer Stretch’ from YogAlign
RUNNER’S STRETCH/PYRAMID POSE – Parsvottanasana
Benefits• See “General” and “Standing Forward Bend/Paschimottanasana” • Keeps wrists & shoulders mobile (if arms/hands held behind back) Contraindications and Precautions
• See “Standing Forward Bend/Paschimottanasana” Preparatory Poses
• See “Standing Forward Bend” Complementary/Follow-up Poses
• Backbends – especially ones that open hip flexors • Twists
• Lunges • Warrior 1
Assisting
BENT KNEE FORWARD BEND (a.k.a. “Ragdoll”) (pg 254, YogAlign)
Benefits• See “General” and “Standing Forward Bend” Contraindications and Precautions
• Contraindications: See ‘Standing Forward Bend/Paschimottanasana” • Precautions:
o Unmedicated HBP: do not hang head o LBP: come up very slowly
Preparatory Poses
• See “Standing Forward Bend/Paschimottanasana” Complementary/Follow-up Poses
• See “Standing Forward Bend/Paschimottanasana”
Assisting
• To teach ‘pelvic tilt/lift of tailbone’: try a supported version with back at a wall, lifting tailbone up the wall.
