Yoga Practice:
Forward Fold

Overview:

Standing Forward Fold postures are commonly integrated into Half Sun Salutation and Sun Salutation flows. They allow the front and upper torso to come closer to the lower body. The Forward Fold is not about how far down you can go but about how much you can release and let go with the aid of the breath.

Potential Effects:

 

Relieves stress and anxiety

Improves digestion

Helps to stretch and elongate the spine

Helps to relieve tension from the back, shoulders, and neck

Improves flexibility in the legs and back

Instructions:

 

1. On an exhale, hinge forward from the hips over straight or bent knees.

2. Release the neck, shoulders, and lower back into your fold.

3. Hands come down to the support of your thighs, your shins, the support of a block or the floor, wherever they are comfortable and you feel supported.

4. Take as many breathes as you need in this posture to deepen your ability to release and relax into your fold.

5. When you are ready, an inhale brings your slowly to stand, sweeping up the arms with the breath overhead.

6. Exhale to slowly bring the arms back down to Mountain Pose.

7. Pause to integrate, noticing how you feel.

 

Contraindications:

 

Injury and surgery of the knee, hips, pelvis, shoulders, ribcage, neck, or spine: modify or avoid

High blood pressure, vertigo or migraines: modify or avoid

Pregnancy: modify or avoid

Options

 

To modify, this posture can be done seated in a chair and/or with the support of a block.

Be careful not to lock the knees. This posture can be done with knees bent at any degree.

Be sure to use the breath to deepen this posture.

If you are taking more and one cycle of breath in this posture, it may feel good to grasp hold of opposite elbows for a few breathes and allow this sensation to help you release and relax into the posture.

Helpful Hints

 

Focus on lengthening the front of your torso instead of bringing your head and hands all the way down.

Move with the intention of bringing the belly towards the thighs instead of the head to your knees or hands to the ground.

Be sure to fold from the hips, not the waist.

Come up from this posture with a flat back.

  • Content from NYCDOE YMTP² curricular materials