Forward Bend Yoga Poses

Forward Bend Yoga Poses

Learn how to work stiff muscles safely, promote lower-body flexibility, and find correct alignment with forward bend yoga poses.

3 Ways to Modify Paschimottanasana

Modify Paschimottanasana as necessary to find safe alignment in your body.

Try moving into the pose with a more neutral spine, allowing an anterior (forward) tilt in your pelvis. Establish this type of seat by relaxing your groins, moving your pubic bones toward the floor, and widening your sitting bones. Gently draw in and upward from your pelvic floor and low belly, which will create internal support to soften gripping in your back muscles. If you still feel discomfort, add a slight bend in your knees. Only go as far forward and down as you can without creating pressure in your back. Gradually reach for your ankles or feet (if it feels comfortable), maintaining length in your spine. See also A Yoga Sequence to Target Sources of Back Pain

Big Toe Pose

This pose gently lengthens and strengthens even stubbornly tight hamstrings

big toe pose

Bound Angle Pose

One of the best hip openers around, Bound Angle Pose counteracts chair- and cardio-crunched hips.

Bound Angle Pose Baddha Konasana sacral chakra