How to improve your forward bends - suggestions for practice
For some people, forwards bends feel very easy. For others, they find that despite regular practice, they don’t seem to really improve, even after many years.
The ability to tilt your pelvis forward on to your legs requires flexibility in a long chain of muscles, starting at the back of the hip joints, down the back of the thighs, in the calf area, ankles and even the feet. If even one of these areas is tight (for most people there may be more than one), it will be difficult to fold forward. On top of that, when you try to stretch both legs at the same time, there will be a lot of resistance.
To overcome this there are 2 main approaches you can take:
LENGTHEN EACH AREA SEPARATELY
Practice separate asanas that focus on lengthening each area: the hip muscles, hamstrings, calves and feet.
FOCUS ON ONE LEG AT A TIME
This is important because if one of your legs is tighter than the other, when you fold forward with both legs doing the same thing (as in the pose above Paschimottanasana), the tighter leg is the one that stops you from going any deeper. By working on your flexibility one leg at a time (and one area at a time), you will notice which leg (or part) is causing the restriction and be able to work on it. So, for example, if you are practising Trikonasana (Triangle pose) and you notice you can’t get down as far on your right side, you would repeat that side (do the right side first, then the left and then repeat the right side).
BELOW IS A SEQUENCE YOU CAN EXPERIMENT WITH TO FOLLOW THESE PRINCIPLES
To start, do Paschimottanasana (full forward bend) as a test to see how far forward you can tilt your pelvis and notice the muscular restrictions.
Then practice the following poses for 5 - 6 breaths (repeating on the tighter side if there is one). Keep your breath smooth and steady.
Then at the end try Paschimottanasana (full forward bend) again and see if it is any easier.
Paschimottanasana (full forward bend).
Do this pose as a test. Don’t force at all, this is just to take note of the muscular restrictions you are feeling. Focus on tilting your pelvis forward on to your thighs rather than rounding your spine.
Sukhasana (easy cross legs forward)
This posture is to stretch out the muscles at the back of your hip joints - the deep hip rotators. Focus on tilting your pelvis forwad towards your thighs, rather than rounding your spine. Repeat on the tighter side if there is one.
Adho mukha svanasana (downward facing dog pose)
This is to lengthen your calf muscles - specifically your gastrocnemius. Keep your legs straight (without locking your knees) and gently press your heels towards the ground. If one side is tighter you can “walk the dog” (don’t collapse the inner arches of your feet). You can even try it with the feet together - this is a great calf stretch.
Anjaneyasana variation (lunge)
The purpose of this pose in the sequence is to stretch the deeper calf muscles (soleus and other feet muscles) on the front leg. You can see the front ankle is in a squat position - so we can think of this pose as a half squat. By stretching one side at a time, you will notice any differences from side to side. Repeat on the tighter side if there is one.
Ardha utkatasana (half squat pose)
After lengthening the soleus and feet muscles one side at a time, we can now do both sides at the same time. Focus on bending at the ankles without letting your heels come off the ground.
Garudhasana (eagle pose)
This is another pose to actively lengthen the soleus and foot muscles as well as an out hip stretch. Focus on the standing leg and try to bend more at the ankle without your heel lifting. Repeat on the tighter side if there is one.
Trikonasana (triangle pose)
The purpose of this pose here is to lengthen the inner hamstrings of the front leg as well as the outer hip muscles on the back leg. Use props if you need to, don’t force. Repeat on the tighter side if there is one.
Parivrrta trikonasana (revolved triangle pose)
Here, we are lengthening the outer hamstrings and muscles at the back of the hip on the front leg and the calf muscles on the back leg. Repeat on the tighter side if there is one.
Gomukhasana (cow face pose)
Here, we are using this pose to release tension from the deep hip muscles at the back of the hip joint. These are tight in many people. If you don’t feel a stretch in this position you can place your hands on the floor in front of you and tilt your pelvis forward over your legs. Repeat on the tighter side if there is one.
Paschimottanasana (full forward bend)
Now it’s time to see if the poses you have practiced have made a difference. Come into paschimottanasana again. Notice if it feels any easier or if you are able to tilt your pelvis further forward than the first time.
Chatus pitham (table pose)
This is a counterpose. You have done a lot of stretching of the muscles at the back of the hips and legs, it’s important to counterpose so you don’t get too much DOMS (delayed onset of muscle soreness) and to make sure your back hasn’t been overstretched.
If this sequence works for you, the next time you practice it, you already know which side is tight in some of the poses, so start with the tight side, then easier side, then repeat the tighter side. You should notice your tighter side feels a lot easier the second time around.
Keep in mind, there are many other asanas that could be used, as long as you stick to the same principles: focus on one area at a time and make sure you include asanas that allow you to work on one side at a time.
written by Jean Campbell