Forward bends are a popular category of yoga poses with asanas that range from beginner-friendly to advanced. Many are combination poses such as an arm balance with a forward tilt as in the Firefly pose, and many require core strength as well as a flexible, strong back and hips. It is also common for many to find that the lower back and hips are stiff or not flexible enough due to sedentary lifestyles and lack of physical activity. In this article, we will understand how forward bends work and how to make them accessible to beginners. 

What are forward bends? 

Forward bends are yoga poses where the upper body comes above the lower body. Forward bends are known to be calming and introspective as they resemble a fetal position. This position encourages us to draw our energy inwards and improves awareness. This comforting position also activates the fight or flight response, that is the parasympathetic nervous system. Some simple, calming forward bends include the Child’s Pose, that is, Balasana and Yoga Mudrasana. Intermediate and advanced forward bends include the Standing Forward Fold, Wide-legged Forward Fold, Head to Knee Pose and Seated Forward Bend. These poses are more challenging as they require the strength and flexibility of the lower back, hamstrings, glutes and even core strength.

Anatomy in forward bends 

When doing a forward bend, there is a flexion movement at the hip (at the iliopsoas muscles). This allows the upper body (spine, pelvis and upper back region) to come down onto the lower body (or in an inverted way as you would in the Plow Pose). The spine moves closer towards the femur bones and there is an anterior tilt of the pelvis. Sometimes, due to tight calves or hamstrings, the anterior pelvic tilt is prevented. Even for the connective tissue where soft tissue meets and compresses other soft tissue (tendons, ligaments, etc.) a bend of the spine over the legs is required. 

The thoracic spine is already naturally curved. However, in the lower lumbar curve, a naturally convex curve is there which struggles to move to a neutral position in the forward flex for many people. This is why it is important to only come as low as you can and not to force the movement. It will help prevent injuries and maintain the extended spine. 

What restricts a forward bend? 

Lower back muscles

‍When the lower back muscles are overstretched, tight or weak, movement is restricted. Many individuals adopt improper sitting positions—whether on a chair hunched over a laptop or a naturally arched lower back into an unnatural state, curving it forward into what's known as a kyphotic curve. This forward slouching posture stretches the spinal ligaments and deep stability muscles excessively. This puts pressure on and compromises the discs between the vertebrae, and affects not just the efficiency but the ease of function for breathing, digestive, assimilation, and elimination organs.

During a forward fold, someone accustomed to this lower back pattern might find it easier to bend into a pose, not by flexing the hips but by curving the spine into a kyphotic shape. Yet, returning from this pose can pose challenges. Because the muscles are taut, overly elongated, and weak, muscle spasms or nerve compression might occur when they try to bring their upper body back upright. In yoga, the focus lies in fortifying the muscles that uphold the natural arch of the lower back, often encouraging forward movement at the hips only to the extent that the spine remains unrounded.

Tight hamstrings and calves

When discussing tight hamstrings, it's crucial to identify the specific type of tightness present—whether it's locked-short or locked-long muscles—since our approach to addressing each varies. Locked-short hamstrings, commonly found at the knee's distal end due to prolonged sitting, cause upper calf tightness, making it challenging to straighten knees in yoga poses. Bending the knees can offer relief by allowing the pelvis to tilt forward in forward folds.

Conversely, locked-long hamstrings, often at the ischium/sitting bone attachment, might not hinder deep forward folds but increase the risk of hamstring injury. Overstretching can lead to burning pain (tendinopathy) or even avulsion, where the tendon disconnects from the bone. These practitioners benefit from partially engaging in forward folds, keeping the spine extended or slightly bending their knees.

The external rotators

‍Another factor limiting forward folds is tightness in hip external rotators like the gluteus maximus and deep external rotators. To achieve a better forward fold, it's beneficial to position the femur bones neutrally or slightly internally rotated. This action creates more hip joint space for bending forward. Tight external rotators pull the femur, ischium, and sacrum closer, hindering the anterior pelvic tilt necessary for forward bending. In backbends, we encourage external rotation for improved hip extension, while forward folds benefit from internal rotation, necessitating the relaxation of external rotators.

How to Make Forward Bends Accessible

Forward bends are calming yet challenging

‍Forward bends generally bring a cooling and calming effect, yet this isn't universal. For beginners restricted by tight hips or hamstrings, these poses can be discomforting instead of calming. It is best to focus on the practical aspects of these poses and the physical techniques involved in the beginning, rather than trying to figure out how the Wide-legged Seated Forward Bend is calming. 

The importance of pelvic tilts

‍If you are struggling to differentiate between moving the pelvis and flexing the spine towards the toes, first focus on learning the pelvic movement. This is crucial for understanding forward bends. Using exercises like cat and cow poses, focusing on solely pelvis movement while keeping the spine relatively still, helps students grasp this concept. Referring back to these pelvic tilts during forward bend instructions reinforces their understanding.

Standing forward bends before seated

‍Standing forward bends offer greater accessibility compared to seated ones due to the freedom of hip movement while standing. Practitioners can more readily sense pelvic tilts, engage leg muscles linked to the hips, and discern positions that might restrict or enhance anterior pelvic tilt. Mastering forward bends while standing allows students to access these techniques more effortlessly when seated.

How seated forward bends work

‍Rethinking seated forward bends can be challenging, especially when you're accustomed to teaching them a certain way. Try using props to help with the progress. 

Precautions to take while doing forward bends

It is best to avoid forward-bending poses if you are experiencing diarrhea or if pregnant. For individuals with back, neck, or shoulder injuries, or degenerative disc disease, practice only under expert guidance. Respect your limits and consult a doctor regarding any medical concerns before starting yoga.

Concluding thoughts 

Yes, forward bends are more challenging than you might imagine. It can be frustrating initially and may even feel discouraging. But start by focusing on improving hip flexibility and mobility, and lower back strength and flexibility. Work on exercises and drills that help with this region. The best way to get results is to practice regularly in a LIVE yoga class with experienced teachers. You will automatically work on the region regularly, releasing tightness, stiffness and improving strength and flexibility.