5 forward-bending yoga poses for beginners

Forward fold or forward-bending yoga poses are immensely helpful in relaxing the mind and body. These types of yoga poses are known to activate the parasympathetic nervous system, reducing stress and tension from the body. As you fold forward, relaxing your neck and letting your head drop, your focus and attention tends to go inward. Breath becomes slow and relaxed, with your heart rating slowing down as well.

This natural relaxation that takes place allows thoughts to settle too, bringing stability to the mind. Balance and equilibrium is also restored. Since forward bends add pressure to the abdominal region, digestion also improves. All the internal digestive organs get a much-needed massage. This calmness that occurs allows you to go about your day with awareness and a sense of peace.

When practicing forward bends, ensure you move in and out of a pose carefully and with ease. Keep the breath relaxed and rhythmic. Avoid forcing the body to go beyond what is possible. With practice, your flexibility will improve. If you feel any sharp pain, pinching or twinge, immediately come out of the pose and relax.

Top 5 Forward-bends for Beginners

Child’s Pose

‍Known as Balasana, the Child’s pose is often practiced as a restorative posture. It is a counter pose to many challenging poses such as the Headstand and Wheel Pose. Child’s Pose stretches the hips, thighs and ankles. It activates the parasympathetic nervous system, reducing stress and anxiety.

How to practice Child’s Pose

Kneel down on your mat with your knees about hip width apart.
Now slowly bend forward bringing your forehead on the mat. Your arms should be stretched out in front of the body.
You can also place a cushion below your forehead.
Stay here for a few slow deep breaths and then gently come back up.

Head-to-knee pose

‍The forward bend stretches the hamstrings, groin and entire back. It is a one-legged forward bend, known as Janu Sirsasana, that calms the mind, relieves stress and anxiety, reduces fatigue and mild depression.

How to practice Head-to-knee Pose

Sit with the legs outstretched and the feet together. Bend the left leg, placing the heel of the foot against the perineum and the sole of the foot against the inside of the right thigh. Keep the left knee on the floor.
Place the hands on top of the right knee, keeping the spine straight and the back muscles relaxed. Slowly bend forward, sliding the hands down the right leg, and grasp the right foot. If possible, hold the big toe with the index finger, middle finger and thumb of the left hand and the outside edge of the foot with the right hand.
Make an effort to touch the knee with the forehead. Stay here and keep breathing deeply for a few seconds or as long as comfortable.

Seated Forward Bend Pose

‍Known as Paschimottanasana, this forward bend is known to balance the autonomic nervous system. It could be challenging for beginners to practice without bending the knees in the beginning, however, care must be taken to keep the knees straight and bend only as much as possible. The back should be round but should remain straight. Paschimottanasana relieves stress, anxiety and tiredness. It stretches the back, shoulders, hamstrings and quadriceps. It also helps reduce blood pressure.

How to practice Seated Forward Bend Pose

Sit up with the legs stretched out straight in front of you (Dandasana). Keep the spine straight and toes pointing upwards.
Inhale, raise both arms above your head and stretch up. As you exhale, bend forward from the hip, chin moving toward the toes. Keep the spine erect. Focus on moving forwards towards the toes, rather than down towards the knees.
Place your hands on your legs, wherever they reach. Do not try to force yourself closer to the thighs if it is difficult. If you can, grab hold of your toes and pull on them to help you inch forward a little. You can also grab your calves if that’s where you’re comfortable.
Breathe in, keep your head straight and lengthen the spine. As you exhale, gently try to take your naval closer to the knees. Engage your core and try to use your breath to go deeper into the posture.
Release the grip; inhale, raise both the arms up and lift the chin and chest as well
Breathe out, lower your arms and come back to Dandasana.

Standing Forward Fold

Known as Uttanasana, the Standing Forward Fold pose is a part of the Surya Namaskar series. This posture stretches the entire back and legs, including the calf muscles, hamstrings and quadriceps. The posture improves blood circulation to the head. Similar to the Seated Forward Bend, ensure the back remains straight and does not round.

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How to practice the Standing Forward Fold

Stand with your feet hip-width apart and your arms at your sides.
Raise your hands up and start bending over at your hips until you’re placing your palms on your shins, ankles, or the floor (wherever you can reach).
You can bend your knees a little bit, but try to keep them as straight as you can.
Let your head hang down and relax, whilst keeping your legs nice and long.
You can hold the pose for up to a minute or as long as comfortable.

Downward-Facing Dog Pose

A forward bending inverted pose, Adho Mukha Svanasana encourages blood flow to the head. It stretches the entire legs, back, arms and shoulders. All the muscles of these regions get stretched and strengthened. If keeping the knees straight is a challenge, gently peddle the feet up and down, however, avoid allowing the back to curve.

How to practice Downward-facing Dog pose

From the front of the mat, inhale, look up, take the right leg back, and the left leg back
Exhale, push the hips back towards the ceiling, trying to place the heels on the ground.
Inhale, press into the palms, pushing shoulders away, exhale, push the chest towards the thighs, keep the spine straight, not rounding the back.
Keep the neck and head relaxed, and position the head between the hands.

Forward bends can be very soothing and relaxing. The idea is to practice gently and with awareness so that you avoid injuries or over straining the muscles. Keep the breath slow and relaxed throughout. You can even practice poses such as the Child’s Pose and Seated Forward Bend before bedtime as they will relax the nervous system and help you sleep better. When practiced in the morning, forward bends can be very rejuvenating and energizing.

What are the benefits of Forward Bends?

Do Forward Bends help with digestion?

Since forward bends add pressure to the abdominal region, digestion also improves. All the internal digestive organs get a much-needed massage. Blood circulation improves greatly to all the digestive organs.

Are there precautions when practicing forward bends?

What are some good forward bending yoga poses for beginners?

Practice the child’s pose, seated forward bend, standing forward bend, head-to-knee pose and downward-facing dog pose if you are a beginner. As you progress, you can try more challenging forward bends under a teacher’s guidance.