Yoga Forward-Bending Poses
requires a combination of physical abilities, flexibility, strength, and primarily target the flexibility of the spine
Standing Forward Bend–
Uttanasana
Benefits
Lengthens the entire back body
Strengthens and stretches the hamstring muscles
Increases the flexibility of the hip joint
Strengthens the knee joint and its surrounding tissue and muscles
Tones the abdominal organs
Half Way Lift –
Ardha Uttanasana
Benefits
In a more flexible practitioner, the spine hangs down away from the pelvis, using gravity to create traction and increased space between the vertebrae
Stiff in your legs or low back,the “halfway lift” position creates space for yourself
Big Toe Pose Elbow Outward -
Padangusthasana
Benefits
Tightening of the leg muscles at the hamstrings and the calves improves blood circulation creating stronger looking muscles along with a toned look
Pressure is felt at the lower and upper abdomen with the torso going in a forward fold while engaging the abdominal muscles
Helps with better functioning of the abdominal organs improving digestion, better functioning of the liver and kidneys
Seated Forward Bend -
Paschimottanasana
Benefits
This yoga pose stretches the muscles around the spine and lower back thus improving blood circulation
As the body moves forward the calf muscles are stretched thus toning them and shaping the legs
The neck and shoulders are also put to work thus building strength around them
The hamstrings are stretched too (to ensure maximum stretch, the knees should be extended as per your comfort)
Improves the alignment of the vertebral column
Head-To-Knee -
Janu Sirsasana
Benefits
Brings a great stretch to the shoulders, spine, hamstrings, neck, abdominal muscles and groins
The stretching of these muscles helps in strengthening them and eventually improving the flexibility too
As the lower abdomen is pressed towards the thighs to reach for the knee or beyond with the forehead, this pressure at the abdomen stimulates the organ and helps in the digestion process
The forward bend at the hip in this pose creates the opening of the lower back thus stretching the muscles around it and improves the flexibility of the entire spine
Wide Angle Seated Forward Bend -
Upavistha Konasana
Benefits
Stretches the hamstring, calf, and low back muscles
Strengthens the low back
Promotes the muscles around the spine and helps to loosen the spinal vertebrae
Using the core muscles expands the lower back muscles making the lower part of the spine, the sacrum, strong
The chest and the shoulders too open making the upper part of the back muscles and spine strong
Open the hips, groin, and shoulders