Standing Forward Fold is a great pose for creating flexibility along your back body. It is also a calming pose, as you are closing your body down and activating the relaxation response in the nervous system.
There are many variations and modifications available in the pose.
The aim of this pose is to lengthen your spine and the backs of your legs. It isn’t about touching your toes or straightening out your legs till your knees lock.
To do the pose
Start in mountain pose (tadasana) i.e. stand up straight. Feet can be together or slightly apart. Ground your feet (press them into the mat) Soften and bend the knees.
Tilt from the hips, without rounding your back and lower your torso forward and down, taking your hands to the floor or to two bricks.
Lower the chest towards your thighs, whilst sending your sit-bones upwards.
Let the head go heavy. Don’t look up and create tension in the neck.
Rest the palms of your hands on the floor or two bricks (at any height). This provides more stability in the pose, rather than trying to reach your fingertips to the mat.
If it feels tight in the back of the thighs, bend the knees further, whist continuing to send your sit-bones upwards. This loosens the hamstrings. If you keep your legs rigid and lock out your knees, this will just lock out your hamstrings and create discomfort. You can work on gently bending and straightening your legs a couple of times as the hamstrings loosen, using the exhale of your breath as you fold. Don’t make rapid, jerky movements.
To come out of the pose, bend the knees, keep the spine long and extend your arms out to the sides, returning to tadasana.
Variations
These are just a handful of variations!
- You can place a cushion on a chair and place your forehead on the cushion, whilst holding the back of the chair. Holding this position for a few minutes, whilst focusing on your breath is very restorative and helps to alleviate stress.
- If you are wanting to make the pose more challenging, you can wrap your arms around your legs and rest your chest on the thighs. Make sure you are firmly grounding your feet.
- You can widen the legs to create more room for your tummy as you fold.
- Take your hands to your elbows. Hang your torso loosely and feel your back lengthen. Keep the sit-bones moving up, and the knees bent. You can gently swing your elbows side to side.
Cautions
- If you suffer from lower back pain, deeply bend your knees as you fold forward. If you feel any pain in the pose, come out of it, keeping the knees bent.
- Avoid rounding the spine, particularly if you have bulging discs, osteoporosis, or other back issues.
- Avoid the pose altogether if you have high or low blood pressure and get dizzy if you bring your head below your heart.
Enjoy the benefits of the pose. This is one pose that you will certainly feel improvement over a few weeks of consistent practice.
Ellie Stafford
500hours Advanced Yoga and Restorative Yoga Teacher
Registered Yoga Alliance
check out the following for further inspiration to begin your yoga journey:
https://www.elliestaffordyoga.co.uk/reasons-to-do-yoga/
https://www.elliestaffordyoga.co.uk/a-beginners-guide-to-yoga/
https://www.elliestaffordyoga.co.uk/does-restorative-yoga-burn-calories/
Beginners are welcome to all classes at Ellie Stafford Yoga.
See https://www.elliestaffordyoga.co.uk/classes-workshops/ and https://www.elliestaffordyoga.co.uk/timetable/ for details.
See also the following articles:
For a Beginners Guide to Yoga: https://www.elliestaffordyoga.co.uk/a-beginners-guide-to-yoga/.
For Reasons To Do Yoga: https://www.elliestaffordyoga.co.uk/reasons-to-do-yoga/.