How to Do Forward Bends in Iyengar Yoga

Combined with seated leg stretching poses, standing forward bends are one of the most crucial components of any yoga session. Iyengar yoga offers a variety of variations on the basic toe touch, and these asanas are suitable and important for everyone from the beginner to the advanced yogi. Forward bends create strength and flexibility in the legs and back, help address chronic lower back pain, and encourage the free flow of energy along the spine.

Instructions

1. Stand with your feet a few inches apart. Inhale as you straighten your spine and lift your chest, keeping your shoulders and neck relaxed. As you exhale, bend forward from the hips, keeping your back straight even if you are only able to come forward a few inches. Allow your arms to hang loosely, and when your stretch is as deep as you want, allow your head and shoulders to dangle as well. Get deeper into the stretch by raising your head and looking forward as you straighten your spine, then hang loosely again if you want. Keep breathing deeply and evenly.

2. Practice variations on this pose. If you can reach the ground, you can grab your big toes and pull yourself further down, place your palms under your toes, or even just put your hands on the ground in front of you or behind you. If you're not as flexible, you can grab your legs and pull gently, clasp your hands behind your back, or bend your knees a bit and complete the variations described above.

3. Repeat the forward bend in a straddle position. Stand with your feet at least as far apart as your shoulders. Begin by stretching to each side. Point one foot sideways, turn the other foot about 45 degrees in the same direction, and turn your torso in that direction too. Clasp your hands behind your back, and inhale as you look up and arch backwards slightly. Exhale as you bend forward from the hips, aiming toward your leg. Hold this position as your take several deep breaths.

4. Return to center and repeat step three in the other direction.

5. Return to center again and point both feet forward. With your hands on your hips, inhale, look up and arch back slightly. Exhale and Bend forward from the hips, keeping your back straight. Place your palms on the ground if you can, and relax in this position. You can also get a deeper stretch by looking up straightening your back on each inhale, then relaxing more completely with each exhale.