Safe and Healthy Forward Bends

Cooling and calming, forward bends are taught in some form in almost every yoga class. For beginner students forward bends can seem approachable because for one thing, they are not scary. However forward bends can cause or irritate an intervertebral disc injury, reduce circulation to the lower body and bring on a depressed mind state. As teachers, forward bends, especially seated forward bends, require more energy to teach as students become quiet and tamasic, often focused on their physical restrictions and discomfort. This is unlike the standing or back bending asana that invite in the breath and a state of empowerment. Why is this?

Beginning with looking at the more obvious annamaya kosa outer structure, tight, short hamstrings and gluteus maximus restrict forward flexion at the hip joints where we want the forward bends to initiate from. Not only are the hamstrings (sometimes known as the screaming hamstrings) extremely sensitive for many newer students to yoga but when short hamstrings pull on the ischial tuberosities forcing the pelvis into a posterior pelvic tilt the lumbar spine is consequently forced into hyperflexion. Add to this the beginners mind desiring to reach the finish line, in this case the feet, and a forced, painful pose ensues. What we want to see is an anterior pelvic tilt and, for those who are hyperflexible, the navel moves in and up towards the spine.

Now when we explore the pranayama kosa of this same pose what do we find? The flexed lumbar and thoracic spine are convex making the anterior trunk into a cave. The chest and abdominals are shortening. Can this person breathe? The diaphragm muscle is pierced by three structures, the descending aorta, the inferior vena cava and the esophagus. When the anterior torso is in a concave shortened position these structures become occluded (pressed upon causing them to close or partially close) resulting in reduced blood flow to the lower body and decreased return of venous blood to the heart. In addition pressure on the esophagus leads to heart burn and a hiatal hernia. The manipura chakra of personal empowerment is being compressed and the anahata heart chakra is closed and dropping hence a depressed mental state ensues.

How do you ensure students enjoy the cooling calming benefits of forward bends without experiencing the negative side effects?

1. To begin with seat students with short tight hamstrings on just enough height (firm blankets work well) that they can lift upwards from the base of the sacrum, creating a normal lumbar curve.

2. From this point, help them find their hips and how to bend from here and not from the waist. Holding down the tops of the thighs and bobbing forward a few times, keeping the torso firm and lifted, can help with this.

3. Use a belt to help them reach their feet or foot. This also will help keep shoulders from climbing up around the ears creating unnecessary shoulder tension. For students with very tight short hamstrings this may be their full pose in an upright torso position. And the healthiest position for their spine.

4. Next focus on lengthening the front torso while coming forwards. An instruction might be “Inhale and lift the lower front ribs to bring the collar bones forward” followed by “exhale and fold from the hips”. “Keep the arms drawn into the sockets” will also help to keep the chest open.
5. To understand drawing the arms into the sockets I sometimes have student’s supine on the floor and, with arms reaching towards the ceiling, I direct them to move their shoulders into the floor.

6. Discourage students from focusing on a finish line and encourage them to stay present in the process.

I find instilling in students that yoga is not goal oriented and that there is no finish line more necessary in forward bends than any other asana. It must be the sight of those feet seemingly so within reach that makes this concept the most difficult to grasp in these asana. But when I explain to my student’s the benefits for practicing the asana as I prescribe they listen and respond once they know there is a reason. With the correct adjustments and support if needed forward bends are transformed from distressing to meditative. The result is students breathe more fully, do not strain their backs and find their bliss.


Namaste, Leigh