Forward Bends Flashcards
What is forward bending and what is a common effect of all types of forward bends?
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.
- What is the anatomical term for forward bending?
The anatomical term, “flexion” refers to decreasing a joint angle. “Spinal flexion” is the anatomical term for forward bending.
- Describe four types of forward bends, including the effect and examples for each.
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)
- For what conditions are forward bends contraindicated?
Kyphosis
In the case of Kyphosis (also called Hyperkyphosis or Thoracic Kyphosis), forward bending (spinal flexion) of any sort is contraindicated. (Source)
Sciatic Pain
In the case of sciatic pain, sometimes forward bends are completely avoided. Other experts recommend avoiding seated forward bends and those with a twisting component such as Janu Sirsasana (Head to Knee Pose). Generally, forward bends done on the back such as Apanasana (Knees to Chest) are considered safer.
Strenuous Forward Bends
Strenuous forward bends are typically not advised in the following
cases. These conditions indicate a need for particular care in choosing forward bend variations and alternatives, and promoting safe practice.
Pain
Any case where pain is experienced during forward bending, including degenerative discs, low back strain or any acute injury
Back Issues
Disc Injury, recent or acute
Disc Herniation
Osteoporosis of the thoracic spine
Spinal Stenosis, when instructed by healthcare provider to minimize forward bends
Spinal surgery, recent
More
Hamstring tendonitis, when there is pain in hamstrings during forward bending
Hernia or abdominal wall separation if increased bulging in those areas is created by forward bending
Pregnancy, 2nd & 3rd trimesters
- What are the general physical effects of forward bends?
- Stretch, lengthen, “open” back side of body.
- Increase space and circulation between vertebrae.
- Release tension and improve circulation in ankles, feet, legs, knees, hips, back and neck.
- “Stimulate” or “massage” abdominal organs, which then stimulates digestion, elimination and reproduction.
- “Rest…the heart.” (Donna Farhi)
Free the Spine
The spine, especially, is taught to lengthen, increasing the space and circulation between the vertebrae. This is important because the spine is the… freeway from your brain to the entire body… Nerves throughout the body have their origin in the spinal cord. As they are freed and fed, nourished and healed you will experience more vitality. As the spine and backside of the body is being stretched, the front side is firmed and toned. – Erich Schiffmann, Yoga: The Spirit and Practice of Moving into Stillness
Practice Healthy Movement Patterns
A yoga practice with too much emphasis on aggressive forward bending can be risky, particularly if the student has tight hamstrings and a flattened curve in the lower back. A well-constructed yoga routine, however, can be an ideal way to learn to stretch without creating or exacerbating back pain, and a chance to practice good alignment and movement patterns which help protect the back from injury. – Julie Gudmestad, Yoga Poses to Ease Back Pain
What are the general Energetic effects for forward bends?
- Provide “cooling,” calming, quieting effect.
- Restore nervous system.
- Turn senses inward.
- Draw focus to present moment.
- Awaken and balance lower chakras: muladhara, svadhisthana and manipura.
- Forward bends may reveal emotions hidden in the body. Holding forward bends and hip opening poses for longer periods (while refining the flow of breath) may “allow students to safely explore these feelings.” (Mark Stephens)
Move Awareness Inward
As we bend forward or twist our bodies, we curve our awareness back toward ourselves, looking inward to find the stillness of our center. As we learn to surrender and release into that return, we can recuperate from the outward actions of our busy everyday lives, taking solace in self-reflection. This movement inward is like the coiling action of the spring, and is the necessary
precursor to our uncoiling into our next project, activity, or growth spurt. – Donna Farhi, Yoga Mind, Body & Spirit 2000 p 132
Experience Presence, Be Humbled
Lengthening the backside of your body—legs, back, and neck—frees you from the past, so you’re no longer bothered by events or circumstances that occurred earlier in your life… This helps you experience your newness in the now. Done properly, forward bends simulate bowing and are humbling. – Erich Schiffmann, Yoga: The Spirit and Practice of Moving into Stillness 1996 pgs 232- 233
- What is meant by the terms “anterior tilt” and “posterior tilt” of the pelvis?
The position of the pelvis governs the relationship of the spine to the legs and is a key element of proper alignment in asana:
When the pelvis tilts forward, it is in anterior tilt.
When it tilts back it is in posterior tilt.
Using the image of the pelvis as a bowl of water:
In anterior tilt, the pubic bone moves toward the earth and we pour the water out along the front line of the body.
In a posterior tilt, the pubic bones moves toward the navel to pour the water out along the back body.
If the sacrum doesn’t tip forward in forward bends (such as when tight hamstrings pull down on sit bones), the low back will be stretched and potentially strained, putting it at risk
- Describe generally advised forward bending alignment in terms of anterior and posterior tilt of the pelvis.
A
- Give two examples of ways to direct students that will encourage a balance of effort and ease in forward bending.
A
- How can you use Dandasana (Staff Pose) to learn about an individual student and advise them in forward bending?
Assess student in Dandasana (Staff Pose). Is she able to attain pelvic neutrality with the sacrum tilted slightly forward? Or is she rocking
back with low back rounding? Add props under pelvis until an upright seat is achieved. Have student work there to elongate spine. (Mark Stephens, Teaching Yoga 2010 p 215)
On Both Sit Bones, Low Back Lifting
It’s important that you’re sitting upright on both sitting bones with your low back lifting in and up… If your hamstrings, hips or low back feel tight, sit on a firmly folded blanket, turning your inner thighs down. – Meagan McCrary, YogaUOnline, Revolved Head to Knee Pose
Most Common Mistake
The most common mistake in any forward fold poses… is to round the spine excessively and collapse in the front of the body. This is usually because we’re tempted to pull ourselves deeper toward our toes… However, too much rounding can cause muscle strain, or in extreme cases, a torn ligament or a ruptured disc. Additionally, when you round the back, you just aren’t getting the intended benefit of the pose in other areas of your body, such as your hamstrings. – Maren Hunsberger, DoYouYoga, Yoga Poses That Are Hardest on Your Spine + Tips on How to Stay Safe
- Name some forward bending poses that are safest for tight hamstrings and/or back issues such as disk injuries.
Supine forward bends such as Apanasana (Knees to Chest) and Supta Padangusthasana (Reclined Hand to Foot Pose) are the safest type of forward bends for tight hamstrings and/or back issues such as disk injuries.
- How can moving into Uttanasana (Standing Forward Bend) with a “swan dive” be risky for flexible practitioners?
Moving into Uttanasana (Standing Forward Bend) with a “swan dive” can prompt flexible practitioners to create excessive lumbar arch and
putting them at risk. Instead, “we want pelvis and upper body moving as a unit.” For more information, see How to Bend Forward Without Stressing the Spine.
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- How can you sequence to prepare for deep forward bends?
The intensity of stretch in forward bends can range from relatively mild —in such poses as Apanasana (Knees to Chest)—to quite deep—as in Paschimottanasana (Seated Forward Bend). When sequenced earlier in class forward bends tend to be mild, of course, helping to prepare for other poses while providing a gentle energetic arc to class. When sequenced near the end of class, they may be deeper stretches while energetically providing a cooling and quieting effect.
Prepare Mindfully
It is often advised to sequence standing poses prior to deep seated forward bends because of the hip opening and mobility required to enter these poses safely.
Hip stretching helps prepare for forward bends.
Students may find that it helps to soften the knees during forward bends (especially at the beginning of class) in order to gradually create space in the back body as the spine is mobilized.
- What counterposes are recommended after forward bending?
Pratikriyasana (Counterpose)
Restorative backbends and poses that activate the hamstrings serve as excellent counterposes to deep forward bends. For example, if teaching an intensive forward bending series, countering with a gentle backbend such as Setu Bandhasana (Bridge Pose) can reintegrate hamstrings.
Another way to counter the deep hamstring opening while still cooling the body and maintaining the introspective qualities of forward bends, is to extend alternating legs back from a table top position while mindfully engaging the hamstrings and glutes.
In general, it is not recommended to sequence deep backbends such as Urdhva Dhanurasana (Upward Bow / Wheel Pose) or Ustrasana (Camel Pose) immediately following a deep forward bend. To illustrate why, imagine a paper clip that you’ve extended into a long, straight segment of wire. If you were to bend the paper clip completely in half at the center in one direction and then immediately bend it in the other direction, chances are it will weaken over time or even snap. While the spine is more resilient than a paper clip, this equal and opposite action can cause detrimental effects if repeated regularly. To avoid over-straining the spine, consider a gentle neutralizing series of mild forward bends, followed by twists and lateral bends before offering a deeper counterpose.
- The Viniyoga tradition calls forward bends the “hub of the wheel” in sequencing. What is meant by this?
It’s the universal neutralizer. A counter for all other movements of the spine. The viniyoga tradition views forward bends as universal neutralizers for all other directional movements of the spine. The forward bends are considered “the hub of the wheel”, with back bends, lateral bends and twists forming the spokes of the wheel. It means that we would never place a backbend and lateral bend next to each other, or a backbend next to a twist – there always will be a forward bend of some sort in between. — Olga Kabel, Twists vs. Forward Bends as Compensation Postures, Who Wins?
