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Yoga Basics: What Are Forward Folds?

Forward folds are a strange group of postures — many students love them and an equal number of students fear them. The students who love them appreciate the deep relaxation they provide. The students who fear them often have tight hamstrings or lower backs and know how much work goes into folding forward. But with a few modifications, these poses should be appropriate for everyone. Forward folds can be performed while standing, sitting, or reclining. Any pose that requires that you move your chest toward your thighs is a forward fold. In most traditions, the optimal spinal position in forward folds is extension. So instead of rounding over as you bend, you would want to lengthen and extend your back. Here are some ways to approach folding forward for the less flexible: When standing: Bend your knees as much as you want as you move your head toward the floor. This will take the pressure out of the hamstrings and lower back and allow your spine to lengthen. When sitting: Place a folded blanket or cushion just underneath your sitting bones. Avoid sitting all the way on the blanket; just sit on its edge. This will give your pelvis more tilt, allowing you to fold more easily. When reclining: Instead of using your hands, use a belt or a strap to hold your foot in the air. This will again allow you to extend your spine more fully. With appropriate modifications, the relaxing benefits of forward folds can be available to everyone.