Forward Folds

One of the ways we move our spines is in a folding forward motion, also called flexion. We can fold forward seated (on the floor or chair) and from a standing position. When you forward fold, you fold at the hip creases, the joint where the pelvis and the femur bone meet. This ensures that your pelvis and spine move as one unit. If your spine is healthy, once you have folded forward with a straight spine, allow the upper spine to gently round over for an additional stretch along the spine.

Benefits:

Opens and stretches the entire back side of the body,

Soothes the nervous system,

Stimulates the abdominal organs,

Increases circulation to the pelvic organs.

Tips:

When seated, sit on a sturdy blanket, it will help to tilt your pelvis forward.

Use props! A strap when seated and a block when standing. (When I go into any yoga class as a student, I will make sure I have two blocks, a blanket, and a strap with me for practice, just in case I might need them.)

For tight hamstrings, a little bend in the knees is ok.

Take your ego out of this pose. Sometimes we say to ourselves, “I used to be able to fold over and get my nose close to my knee.” Well, maybe you could 10, 20, 30+ years ago, but your body is different now. Make the pose safe and comfortable with a gentle stretch in your body as it is today.

Cautions:

If you have any issues with your spine (herniated/bulging discs, osteoporosis, osteopenia, etc.) it’s safer for you to keep your back straight when forward folding.