These gentle movements have a calming effect on the nervous system, inviting you to soften, let go, and cultivate a sense of humility with each breath.
Forward bends gently lengthen the entire back of the body while offering a subtle massage to the internal organs. As you fold forward, your nervous system is gently guided into a state of rest, supporting deep relaxation and inner stillness.
! It is important to understand that forward bends originate at the hips—not the spine. The hips serve as a natural hinge, allowing the body to fold safely and effectively. Initiating the movement from this point helps maintain spinal integrity and encourages you to move with greater awareness, grounding both body and mind.
Practice these poses with care, especially if you have acute back pain or disc-related issues. Always respect your body’s limits. Move with awareness and patience, as these are essential for safe, effective, and healing practice.
Use your breath as your guide:
- inhale deeply to lengthen the spine,
- exhale to soften and gently fold forward.
Standing Pose Instructions:
- Begin the pose from the pelvis, not just the legs.
- Root your feet firmly into the ground to create a stable foundation.
- As you shift your weight forward, align your hips over your heels to support balance and proper posture.
- To protect your hamstrings and lower back, always keep a gentle bend in your knees, especially during transitions.
- Move with awareness and control, and keep your breath steady the whole time.
Seated Forward Bend Instructions:
- Sit firmly on your sitting bones, slightly rotating them toward the pubic symphysis to create a stable base.
- Elevating your hips with a blanket can support proper alignment and add comfort.
- Gently turn your thighs inward to align the hip joint and deepen the stretch safely.
- Release tension in your shoulders and gently lower your head.
- Support your forehead with a yoga block or similar prop to encourage relaxation.
- When you reach your edge, focus on your breath, allowing it to guide your movement.
By practicing forward bends with mindful breath, you invite both physical healing and a deeper sense of calm, creating space for peace within your practice and beyond.
Take care & enjoy your yoga practice!
Andrea