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Anyone who has learned yoga must have done forward bending.
Whether it is standing forward bend, sitting forward bend, one-handed forward bend, two-handed forward bend, open-foot forward bend, and combined forward bend, all kinds of movements can easily be done more than 30.
Why are there so many forward bends? Because it is very basic, do a good job of forward bending, and many movements are naturally done well.
The forward bend is not good, and many movements are also difficult to do.
Although it is so basic, it can be done thoroughly, not so much.
Beginners ⏵ Although forward bending is often done, people with tight hind legs can’t do it well.
Therefore, in order to bend more like everyone else, the most common thing is to bend the back vigorously, or even to bounce back, hoping that the fingertip can hit the floor when bouncing back and forth, even if it’s a little bit.
This practice makes our often hunched back worse.
In addition, the back muscles and spine joints of beginners are stiff, so it is very easy to have problems if you spring or bend your back hard, such as pulling the intervertebral disc out of place.
Therefore, for beginners, it is enough to think about three key points when doing forward bending: the back leg muscles are continuously pulled up, the back is straightened and the stomach is fully retracted.
As long as you work hard to achieve these three points, you can certainly do better and make your knees and spine safer.
The challenge of the advanced, if your hand can already touch the ground, the next challenge is to fully stretch your back and legs, and fully stick your abdomen to your thigh, which is often called “hairpin bending”.
The reason why we choose this name is that we fold our body completely in half, which looks like a black hairpin from the side.
To do this, you must “tuck” the whole abdomen into the upper body and straighten the legs and back.
Regardless of standing or sitting forward bending, they usually pull their thumbs with both hands, or put their hands under the foot board (standing) or at the side (sitting forward bending).
In order to lengthen their back and make their abdomen more close to their thighs, many people usually buckle their toes or feet very hard.
If you are an advanced friend, please pay more attention to whether your shoulders are tense when you buckle your fingers forward.
That is, when you buckle your fingers forward, pull the bent elbow to both sides as far as possible, so that the scapula will be more open and the shoulder will be more relaxed.
Don’t underestimate this little “release” action.
It can relieve the tension of our back and let us not be out of breath when we bend forward.
And after learning how to release the shoulder blade, the same technique can be used in dog pose.
That is, when we stretch our upper and lower bodies and hold our hands on the floor, we can do it more easily.
Yoga is not the more you do, the more you do, the more you know how to relax.
Relaxing the shoulder and neck is the most basic and important part.
In addition, when making forward bends, we should not only loosen our shoulder blades, but also lengthen and relax our backs.
At this time, it is more comfortable to let gravity lengthen our backs than to stretch them with deadly force.
What is the benefit of forward bends for us? On the body, it can activate the internal organs of digestion, reproduction and excretion by pressing the abdominal cavity, and effectively eliminate toxins.
Lengthening the back can activate the gradually stiff back.
Lengthening the hind leg muscles can prevent the leg muscles from gradually shortening and stiffening.
Standing forward bending is very helpful for improving blood circulation and activating brain cells.
(But for those with high or low blood pressure, please don’t stay too long.) On the psychological level, forward bending can make us closer to the mother of the earth, more humble and more tolerant.
When you are in a bad mood, you will feel very safe and can release your psychological anxiety.
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