Standing Forward Bends for Unflexible Bodies

Forward Bends are Hard. I've posted about them before. Mostly how they take patience and you're not a total lame-O if you can't touch your toes. You're not alone. In fact, so many people have problems with forward bends that there are about a bajillion modifications available to make them do-able for each and every one of you.

Today I'm going to go over some tips and modifications for Standing Forward Bends. Feel free to practice these in your spare time, and/or add them into your usual yoga class. Your teacher won't mind - and if they do I think they're kind of a meanie and you should find someone else.

For troubled benders, hip distance apart is a MUST. It allows the pelvic floor more space which believe it or not feels so much better. Hip Distance = Hip BONE Distance. This is about 2 loose fists apart. Don't cram them together, that's not nice.
Mine is actually 2 fists and maybe an inch. Don't be a nazi about it. It's not EXACT.
Bonus: Hip distance apart allows more room if you have some belly which is way more comfortable.

Hands just above knees is fine. Bend your knees a bit, but keep your spine long, core powered, and legs active. You can see that my muscles are working. Most importantly - if your knees are bent - stick your butt out! If you don't - then bending the knees removes all stretch from the hamstrings. Poke out your butt to activate the hams and you'll see progress.

Blocks! Super useful... pic shown is for backs that are ok with straight legs,
but hamstrings that won't let you reach the ground. Long straight spine, tuck your lower belly in.

Block for the hamstrings, fingertips are better than flat hands 'cause they support better shoulder alignment. Bent knees for iffy backs - poke out your butt... long straight spine, tucked belly.

When you're almost to the floor... hands on shins is good.
Just don't press into your shins a lot or you'll hyperextend a knee and it will take an eternity to heal.

Just like before, but with a lower block. The ground is so close you can taste it. Eww.

Yay - Reaching the floor! but nothing fancy. Can't fold your torso down yet?
That's ok... just keep it long and practice this... you'll get there.

If you can reach the floor, but your lower back is sore, or maybe you're not quite warmed up enough for your best forward bend... Bend your knees AND touch the floor. I do this often. It's luxurious.
Don't forget about your butt. When in doubt, stick it out.

In case I forgot to mention it... Spread your Toes!! Tomorrow we'll cover Seated Forward Bends. Yay!
Have questions about these modifications? Did I not address your issue at all? Did this post only confuse you? Send me your questions and I'll always do my best to answer them.

In general, this sequence is for anyone, but please don't try this sequence without speaking to your Dr. first if you have any medical/physical problems. Seek Peace At Your Own Risk!

If you're reading this post there's a good chance you want to read these too:
Seated Forward Bends for People That Don't Bend That Way
So Your Forward Bends Suck
Touch Your Toes - Eventually