Jul 11, 2023
Add the leg rope. ADD THE LEG ROPE.
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Add the leg rope. ADD THE LEG ROPE.
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Uttanasana, Forward Bend, Elena Albanese
I was never flexible, until I decided to be :)
Forward bends helps calm the mind and improve blood circulation, although that is not what most people think when trying to fold in half (Ouch, my hamstrings!). In yoga, this is called the "padahastasana pose". To bend forward safely and correctly, bend slowly from the hips, not from the waist. Remember to keep your back straight as you fold and refrain from "bouncing". Bend for as far as you can comfortably go without over-straining your hammys. When done regularly, you'll eventually be able to reach your toes.
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"Touch your toes!" This is a common stretch
Most people will roll their back and some will buckle their knees a little. Let's call this Roll bend.
An alternative I like to do is to keep my back and hips aligned as they were when standing. Straighter really because I slouch. Let's call this Angle bend.
I think both have benefits in what muscles gets' stretched.
With Roll bend I can get much lower - it is a less targeted stretch: upper rear thigh, behind knee, and upper calf.
With Angle bend I can't get as low - it is a very targeted stretch; behind the knee.
How to: Roll Bend
Stand up straight, hands to the sky
Bring hands down in front and tuck head
Keep legs straight*
Reach down to the floor and try to keep upper body close to lower body.
This Ξ shape, but narrower
Hold a few seconds(β 5s - 10s)**
Roll back up out of the bend - hands to the sky
Bring hands out to sides and relax by sides
* Legs can be together or apart / semi-splits. Feet can be turned in or out or parallel. These changes give a slightly different stretch.
** Just a quick estimate - stretching too long or too far can hurt me.
How to: Angle bend
Stand up straight - hands on hip bones*
Feel the position of hips relative to spine and arms
Keep legs straight**
Bend forward below hip at the ball socket joints***
Keep hips still relative to spine and arms
Adjust feet spacing as needed
Hold stretch 5 to 10 seconds
* Some may not be able to feel hip bone, just try to approximate.
** Feet need to be about shoulder width apart.
*** It should be like folding a hinge, but not as far.
How to do seat forward bend. #Short