Forward bending is one of the most calming postures.
When the upper body is placed on the legs or on the ground in front, the heart goes inward and closes the noise of the external world.
When doing forward bends correctly, they help prolong breathing, make breathing more quality, bring consciousness to the whole back of the body and find comfort in the pose.
However, forcing yourself to go beyond the current flexibility to practice in deep folding or out of alignment can lead to discomfort and even injury.
If you want to do forward bending and folding safely, you must first do “no comparison”.
It’s easy to get hurt when you compare who folds deeper with others.
Next, let’s take a look at the four common mistakes of forward flexion and folding, and what we can do to avoid injury, feel relaxed without pain, during and after practice.
Error 1: the Sanskrit name of this pose is “janusirsasana”, but after it is translated into “one leg head touching the knee”, students will force their face or head down to touch the knee of the straight leg.
They usually bow their back, which leads to more thoracic arch.
I prefer this pose to be called “chest to knee” or even “chest extension close to knee”.
In fact, these apply to most forward bends.
If you bend and fold the arched back forward, it will squeeze the front of the thoracic spine and expand the back, which will protrude the intervertebral disc backward.
If you bend your back hard, it will also cause strain on the back of the extended thigh.
(don’t really look for your knees with your head when touching your knees with one leg) error 2: you think your knees must be straight.
Knee hyperextension (knee back beyond the center position) often occurs in many straight leg postures.
For example, standing forward bending is a good example.
I think I’m wrong if I don’t straighten my legs when doing this pose.
However, if the iliopsoas or the back of the thighs are tight, bending the knees slightly can lengthen the spine.
The same is true in downward dog pose.
So there’s nothing wrong with bending your knees when needed.
(you can bend your knees a little) mistake 3: lift your chin too much and squeeze the back of your neck as sitting and bending forward.
The teacher said “look at your big toes”, originally to extend your chest forward.
However, in common mistakes, in order to see the big toes, students will raise their chin, squeeze it to the back of their neck, and bow their upper back at the same time.
The compression of the back of the neck will bring pressure to the nerves in the spinal cord, resulting in pain, stiffness, numbness and so on.
So when your thoracic spine is still arched, just keep the natural curvature of your cervical spine.
Just look for your toes on the top of your head without raising your chin.
(the top of the head can be extended forward without looking up) error 4: the lumbar spine is bent too much.
Finally, this is for those who are already very good at forward bending.
In order to prevent students from bending and bowing when bending forward, the teacher will ask students to fold from their hips, which is very effective.
However, for people who have good forward flexion and folding, if they still excessively rotate the pelvis forward, it will cause excessive lumbar curvature and squeeze the intervertebral disc and the nerves in it.
At this time, you need to start the abdomen to protect the lumbar spine.
Don’t rotate the pelvis.
When you reach a certain angle, stabilize and extend the chest forward.
(the forward flexion and folding has been very deep ▼ don’t turn the pelvis too much) ▼ copyright statement: we pay attention to sharing.
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