A Yoga Teacher’s Breakdown of Paschimottanasana (seated forward fold) and Uttanasana (standing forward fold)
The Challenge of Forward Folding
Folding forward, especially from a seated position, can be challenging. Learn how to do these yoga poses safely, especially if you have tight hamstrings or a tense lower back.
When I first started practicing yoga, every time I tried, my hamstrings felt like they were locking up, and my lower back would ache. That was until I learned what I’m going to share in this post.
Hi, I’m Jessi McMaster, holistic fitness trainer and yoga teacher, here to share tools that allow you to take your health into your own hands. My hope is that what you learn here will allow you to get the amazing benefits of forward folds without causing injury or pain.
If you’re a yoga teacher, this post will help you guide students into these poses creatively and safely, without strain.
The Purpose of Asana aka: Yoga Poses
Before we break down these poses, I want to highlight an important concept that often gets lost in our modern, Western approach to teaching yoga: the purpose of all asana (yoga poses) is to obtain a better understanding of our body as a tool and a resource for optimal health and well-being.
This means that forward folds are not about forcing yourself into a specific shape, but rather using the pose as a way to explore and understand your body. Through asana, we create balance and awareness, which help us feel better physically, mentally, emotionally, and spiritually.
The Benefits of Forward Folding
Folding forward is a great way to stretch the entire posterior (back) chain of the body, from our heels to our head. However, this area can be incredibly tight because the back of our body tends to act as a protective shield, holding a lot of tension.
For this reason, we must approach forward folds with care. Rather than forcing or yanking our way into the pose, we need to use mindful modifications to make them safe and effective.
How to Safely Forward Fold: 4 Key Principles
1. Bend Your Knees
The most important rule when it comes to folding forward is to bend your knees. Yoga poses, especially forward folds, should prioritize spinal awareness. By bending the knees, we can ensure that we are folding from the hips rather than bending the spine.
If your hamstrings or lower back are tight, bend your knees even more to create more space for a safe fold.
2. Elevate Your Hips in Paschimottanasana (Seated Forward Fold)
The seated forward fold, or Paschimottanasana, can feel restrictive if you have tight hamstrings. A great modification is to elevate your hips by sitting on a folded blanket or a yoga block. Raising the hips even half an inch can make a huge difference in allowing more space for the spine to lengthen and fold forward effectively.
3. Find Length Before You Fold
When folding forward, first focus on lengthening your spine before moving into the pose. A common mistake is rounding the back excessively, which can create unnecessary strain.
Instead, sit tall, engage the core, and hinge forward from the hips while keeping your chest open. If your spine begins to round significantly, bend your knees even more or use props for support.
4. Exit Forward Fold Poses Slowly and Engage Your Core
When exiting the pose, bend your knees, engage your core, and use your hands (if you need them) on your thighs for support to come up safely.
The Deeper, Spiritual Lessons of Forward Folding
Forward folds are not just about flexibility; they also encourage introspection. As we surrender into these poses, we have an opportunity to ask ourselves:
- What is holding me back?
- What do I need to release?
- How can I trust myself more?
As you create space in the back side of your body, you release tension in your “protective shield,” and you can learn how to let go of things that don’t serve you anymore.
By practicing patience and breathing into these postures, we cultivate mindfulness and allow ourselves to let go of limiting beliefs and stored tension.
Forward folds, when done safely, offer profound physical and mental benefits. By bending your knees, lengthening your spine, and modifying with props as needed, you can enjoy these poses without pain or injury.
Go more in-depth on YouTube! Check out the video breakdown here
If you found this breakdown helpful, I invite you to continue exploring yoga with me.
Check out my online Teacher Training program and Retreat at: https://www.stellalunayoga.com/
Thank you for sharing your time and energy with me!
-Jessi Rose
Additional Resources about Forward Folds:
- The Biomechanics of Yoga Forward Folds https://www.ekhartyoga.com/articles/anatomy/the-biomechanics-of-yoga-forward-folds-how-can-we-make-them-more-accessible
- Yoga Journal “Protect the Hamstrings in Forward Folds https://www.yogajournal.com/teach/protect-the-hamstrings-in-forward-bends/
- 9 Physical and Psychological Benefits of Forward Folds https://www.yogadownload.com/Blog/TabId/424/PostId/1527/9-physical-psychological-benefits-of-forward-folds.aspx