For non-live hours you can watch the Twists and Forward Bends Asana Lab available on YouTube. Note: This video is not searchable. This is only accessible via the link in this training.
 

OTHER RESOURCES:

• Review the asana section in your Mark Stephens Book.
• Review the Forward Bend postures in your Yoga Toolbox.
   

Forward bends are essential for promoting flexibility, reducing tension, and encouraging introspection. 

Breath During a Forward Bend

• Inhale: Lengthen the spine, creating space between the vertebrae. This prepares the body for a deeper, more effective forward bend.
• Exhale: Deepen the bend, using the breath to facilitate a gentle and mindful descent. Exhaling allows the body to release tension and move deeper into the pose without forcing.
• Steady Breath: Maintain a steady, even breath throughout the forward bend to support the nervous system and promote relaxation. Avoid holding the breath, which can create tension and limit the effectiveness of the stretch.
   

Common Misalignments and Corrections

• Spine Alignment: Ensure the spine remains elongated, avoiding excessive rounding of the back, especially the lower back. Forward bends should originate from the hips rather than the waist.
  • Correction: Encourage students to hinge from the hips, keeping the spine long and the chest open. Use cues like “lengthen the spine” and “lead with the heart” to maintain alignment.
• Knees and Legs: Avoid locking the knees or hyperextending them, which can cause strain. Ensure the legs are engaged to protect the joints and muscles.
  • Correction: Suggest a micro-bend in the knees if students have tight hamstrings or hyperextension issues. Encourage them to engage the quadriceps.
• Hips and Pelvis: Keep the hips aligned and level to prevent imbalances and protect the lower back.
  • Correction: Use props like blocks or a bolster to support the hips if needed. Remind students to ground evenly through both sit bones in seated forward bends.
     

Safety Considerations

• Warm-Up: Include a proper warm-up to prepare the hamstrings, hips, and lower back for deeper forward bends. Gentle stretches and movements can increase flexibility and blood flow.
• Personal Limitations: Encourage students to listen to their bodies and respect their limits, avoiding pushing too deeply into the stretch, which can lead to injury.
  • Tip: Remind students that it’s okay to bend their knees and use props. Emphasize the importance of gentle progression rather than forcing the stretch.
• Props and Support: Use props like blocks, straps, blankets, and bolsters to support the body and enhance alignment. This can make forward bends more accessible and safe for all students.
  • Tip: In poses like Seated Forward Bend (Paschimottanasana), use a strap around the feet to help students maintain proper alignment and avoid rounding the spine.
     

Integrating Forward Bends into Practice

• Flow and Transition: Use forward bends in Vinyasa sequences to create a cooling, calming effect after more intense poses. They can also serve as transitions between standing and seated poses.
  • Tip: Transition from Downward-Facing Dog (Adho Mukha Svanasana) into Standing Forward Bend (Uttanasana) to maintain fluidity in the practice.
• Holding Poses: In styles like Hatha, hold forward bends for several breaths to allow the muscles and connective tissues to release and lengthen. This promotes flexibility and relaxation.
  • Tip: Encourage students to hold poses like Butterfly Pose (Baddha Konasana) for 5-10 breaths, deepening the stretch with each exhalation.
• Mindful Practice: Use forward bends to cultivate mindfulness and introspection. Encourage students to focus on their breath and the sensations in their hamstrings, hips, and spine, fostering a sense of calm and relaxation.
  • Tip: Guide students through a body scan or breath awareness meditation while in poses like Child’s Pose (Balasana) to enhance the mind-body connection.