Yoga Poses - Standing Forward Bend

We will share with you how to practice Standing Forward Bend in right way, and what action easily lead to hip, spinal injury. In the practice of how to use auxiliary tools more simple and fast into the body.

Anatomical position map

The benefits of Standing Forward Bend

Practice this pose can stretch the back of the thigh muscles, calves and buttocks, strong thighs to protect the knee, flatten the brain and help relieve stress and mild depression, stimulate the liver and kidneys, improve digestive capacity, relieve fatigue and anxiety, reduce headaches and Insomnia symptoms, asthma, hypertension, hair loss, osteoporosis have adjuvant therapy.

Steps of practise Standing Forward Bend

1. Mountain standing, feet open and hip width (or feet close together), toes pointing in front;
2. arm on the move, the body stretched upward, standing down;
3. to the groin for the body of the vertices, stretching the trunk flexion down, his hands into a cup-shaped feet on both sides;

4. Keep the arms and legs straight, breathing stretch the spine, forward to half the height, breath, trunk down again, palm stays, abdomen near the thigh, keep 5 breathing;

5. Stretch the arm, with the strength of the fingertips and arms to drive the trunk extension to the mountain.

Tips for practise Standing Forward Bend

1. From the mountain standing into the legs muscles continue to tighten up to the hip, keep the legs of consciousness, folding hip forward rather than folding the spine forward, let the trunk stretch, into the body, so that the gravity to help the body before bend.

2. thighs on the back of the tight people, sometimes deliberately with the hip flexor to the front bend, which will make the front of the hip becomes more tight and squeezed, this time the best to relax the knee, to the hip some space To relax the spine, relax the spine and then straighten the legs, keep the entire back lines even stretch.

3. Again stressed that the standing flexion is stretching the trunk and limbs of the body, do not let the back arch too much and into the deep, which will cause harm to the spine, lumbar disc protruding people in the flexion of the body in particular to pay attention at this point.

Auxiliary practice of Standing Forward Bend

1. With yoga block auxiliary

For the thighs of the rear hamstring group of nervous people, you can in the heel under the cushion blanket, legs apart with the hip width, keep the leg awareness, hip forward, stretching the trunk, hand-held yoga brick (choose the appropriate height ).

2. With yoga chair auxiliary

3. With wall auxiliary

Heel attached to the wall, so that the thigh and calf on the back of the wall, so that the sciatic bone stretched upward, stretched the spine, to feel the thigh back hamstring stretch.

Or you can turn back so that the back of the wall, foot to the direction of the head to go back and then along the wall with the gravity sink to the floor.