Forward bends stimulate the kidneys, liver, spleen, and
pancreas, which in turn improve digestion in the body. They also increase
flexibility in the hip joints and stretch the hamstring muscles. While forward
bends take patience, people suffering from a slipped disc, sciatica, asthma, or
who are pregnant should not practice forward bends.
Starting to Bend
While it may look impressive to bend over and touch your
head to your knees, don't be consumed with the thought of doing that. While it
is an impressive feat, it takes lots of practice and patience. Do not force
yourself to stretch farther than what is comfortable.
Uttanasana –
Standing Forward Bend
When beginning to practice forward bends, it's helpful to
bend the knees slightly. This will increase the stretch in the back of your
legs. There are also many variations to this pose, like padangusthasana (big toe pose).
Uttanasana improves digestion, reduces fatigue and anxiety, relieves headache
and insomnia, and strengthens the thighs and knees.
Paschimottanasana
– Seated Forward Bend
Most beginners benefit from using a strap around their feet,
but can also benefit from sitting on a folded blanket. Paschimottanasana calms
the brain and contributes to the relief of stress and mild depression. It also
improves digestion, soothes headaches and anxiety, and reduces fatigue.
Prasarita
Padottanasana – Wide-Legged Forward Bend
This pose stretches and strengthens the inner and back of
the legs and the spine. It also calms the brain and relieves mild backaches. Do
not worry if the crown of your head does not reach the floor, you can instead
support your head on a block or folded blanket.
Upavistha
Konasana – Wide-Angle Seated Forward Bend
Possibly one of the most difficult forward bends for
beginners, it is important to note that it is okay to bend your knees slightly
so that you can rest more comfortably in the pose. This pose stretches the
legs, strengthens the spine, and calms the brain.
For More Forward Bends:
Yoga
Journal - Forward Bend Poses
Hit a stretching forward plateau? Try following the advice
on Yoga Journal
Resources:
http://www.prlog.org/10298685-the-yoga-pose-sitting-forward-bend-benefits-and-dangers.html
http://www.yogajournal.com/practice/599
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Re: Introduction to Yoga – Forward Bends
