I’m back with another three poses to break down…following a vote over on my Instagram, seated forward folds are next as they narrowly beat standing balances. But don’t worry, they’ll be coming next!
I can almost 100% guarantee that in every yoga class you have been to there have been some seated forward folds and so here I have broken down three of the most common, seated forward fold, wide legged forward fold and head to knee pose. You may notice that a few of the cues apply to all three of the poses and this is because with all forward folds we are looking for the movement to be from the hips, for the back to remain long and the chest to remain open.
Enjoy the details below and if you have any questions please don’t hesitate to comment below or use the contact form above. Always remember though self practice is a great part of a practice but I always think getting the guidance from a teacher in class is invaluable so these guides are just that, guides, not prescriptive for everyone and you should always consult a doctor before trying a new form of exercise and listen to your body while carrying it out.
Paschimottansana – Seated Forward Fold (Swipe through to see options with and without the strap)
One of the most common forward folds but often quite a difficult posture for a lot of students. So how do you get into it?
- Sat in staff pose with the sit bones grounding into the floor, quads engaged and feet actively flexed have the feeling of lifting up and over something on your lap as you bring the chest closer to the thighs
- Place the hands to the floor and walk them forward, hinging at the hips, bringing the torso towards the thighs
- Settling here for a couple of breaths see if you can creep the hands forward on the exhale but keep the shoulders rolling backwards and the spine long, taking hold of the feet if that is comfortable
Modifications
– Wrap a strap around the feet if you are not quite at the stage of holding the feet as in the photo above
– If there is no movement forward when you begin to hinge at the hips or there is a lot of rounding in the back, don’t worry and don’t forcibly draw the body forward. Instead try lifting the bottom onto the very edge of a block and use this to help tilt the pelvis
– If it is uncomfortable to engage the quads by bringing the knee caps towards the thighs or straightening the legs fully doesn’t feel right in the back then keep a soft bend in the knees. Keep the feet actively flexed though
– Gaze should be forward towards the feet but if this is uncomfortable in the neck then keep the gaze down
Contraindications
– Knee pain/Tight hamstrings or glutes – place a block or rolled up blanket/mat under the knees to support the bent knees
– Tight Hips – Sit on the edge of a block to help tilt the pelvis and take pressure out of the tight hips
– High blood pressure – when having been in a forward fold for a while, slowly come back up to seated and do not rush. It may be more beneficial to come up on an exhale
– Back injuries/pain – keep the movements slow and soft, walk the hands forward and keep them to the side of the legs rather than holding onto something tightly
Benefits
– Good stretch for the whole of the back of the body including calfs, hamstrings, glutes and the full length of the back
– Calming to the nervous system so can be a really lovely addition to the end of practice to encourage relaxation
Upavistha Konasana – Wide Angle Seated Forward Fold
This wide legged forward fold has been mine nemesis for a long time, so I thought I’d share a few of the pointers I have learnt along the way. In the photos I am showing the more active version of holding the feet but this is just as nice practiced with the hands or elbows to the floor. So how do you get into it?
- Seated in staff pose with the legs straight out in front of you place the hands on the floor behind the hips and bring the legs out as wide as is comfortable
- With the hands on the floor lift the hips slightly and shuffle them backwards to bring a slight tilt to the pelvis, moving the chest towards the floor
- Having the feeling of lifting up and over place the hands in front of the chest and slowly walk them forward. Lead with the chest not the head
- If comfortable bring hands to feet if you want a more intense version, if not keep the hands on the floor working towards elbows coming down
Swipe through the images above to see the front and side view
Modifications
– Sit on a block to lefit the hips in ordeer to increase forward flexion
– Blocks can be placed in front between the legs to rest the hands/elbows on if they are not coming to the floor or you want a more restorative long hold posture
– Place an additional mat on the floor in order for the heels to be comfortable if they are off of the mat
– If there is very little movement hands can be taken to behind the hips to create a little momentum to the forward fold
Contraindications
– Knee pain/Tight hamstrings or glutes – place a block or rolled up blanket/mat under the knees to support a slightly bent knee
– Tight Hips – Sit on the edge of a block to help tilt the pelvis and take pressure out of the tight hips
– High blood pressure – when having been in a forward fold for a while, slowly come back up to seated and do not rush. It may be more beneficial to come up on an exhale
– Groin strain – be mindful of how wide you take the legs here and if it is really painful work with either one leg wide and one bent in or paschimottanasana
– Lower back pain – sit on a block or blanket and work with the tiniest of forward folds being mindful of your back
Benefits
– Stretches through the entire back body from the heels all the way up to the back
– Helps to stretch and increase flexibility over time in the inner thighs
Janu Sirsasana – Head to Knee Forward Bend (Swipe through to see options with and without the strap)
Again one of the poses that creeps into most yoga classes and one of my favourite forward folds. So how do you get into it?
- Starting in staff pose with the legs straight out in front, engage and flex through the feet
- Using the hands to bend one knee in, bring the sole of the foot to the inside of the thigh and the knee to drop out to the side
- Place the hands either side of the hips and shift the straight leg hip back very slightly so that the torso comes over the leg
- Spider the fingers and walk them down the leg towards the foot, eventually either holding onto the shin, foot or a strap
Modifications
– If the bent knee is floating in space and uncomfortable then blocks and blankets can be used to support the knee
– If the lower back is very stiff then you can sit on a yoga block to help the forward flexion
– A strap around the foot can be used to hold onto if the foot is not possible or the hands can just be brought to where they naturally fall
Contraindications
– Knee injuries – do not bend the knee as deeply. Bring the foot to the inside of the calf instead of the thigh
– Hamstring injuries – if it is uncomfortable to straighten the leg then keep a slight bend and support the knee on a block or rolled up blanket
– Neck injuries – keep the gaze natural and the neck long but not forced
– Lower back pain – sit on a block or blanket and work with the tiniest of forward folds being mindful of your back
Benefits
– Calming to the nervous system so can be a really lovely addition to the end of practice to encourage relaxation
– Increases the flexibility of the lower back
– Stretches the hamstring of the extended leg but also helps to open the hip of the bent leg
So there we are, a quick guide to forward folds to give you an idea of where to go in your next class when one of these poses is called out. I love these and if you’re coming to one of my classes soon I can pretty much guarantee you’ll come across at least one these!
I hope these little guides are interesting and useful and if there’s any particular poses you want covering please do drop me a line below.