Did you realize that if you are suffering at all from backache and especially ones that seem to be affecting your mid to lower spine, that the mere act of bending forward from the hips with that lovely straight back could cause you more pain and spasms?
All our forward bends either are initiated from the waist or from the hips. All our forward bends either are initiated from the waist or from the hips.
Standing forward bends all move with gravity- in fact gravity accelerates the movement of the torso towards the thighs so much that the muscles along the back of the torso, legs and outer hips must contract to control the descent, and maintain the stability of the hip joints and of the feet on the floor. Because of this need to maintain stability in the standing forward bends, some of these muscles never fully ‘let-go’.
An impressive looking classic yoga forward bend is one that is hinged from the hips.
Each time you forward bend you have to provide the body some bracing to give it strength, balance and control in the movement.
Forward bends ask the spine to move into the primary curve, the shape that it assumes within the womb. Just as the backbends are stimulating and exhilarating, forward bends are soothing and calming. The backbends open the front of the body (the part with which we interact with the world) to its full extent whilst the forward bends fold the front of the body in upon itself. On an energetic and emotional level, forward bends ask us to be content with slowing down and looking within. It require surrender and patience (the attitude of a forward bend is a little like bowing, the attitude of humility) teaching us the true meaning of yoga.
If you are tight in the hips or hamstrings, before coming into the forward bend try to soften and allow your spine to find its natural curves. Soften the knees, so that they are a little bent; this will ‘unlock’ the hamstrings and allow the hips to tilt more easily. (In seated forward bends, use enough blankets cushions or bolsters-as many as it takes!- beneath the sitting bones to sufficiently tilt the pelvis forward and allow the lower back to arch. If the lower back still feels tense and rounded, bend the knees enough to relax the lower back.) Then begin the forward bend at the hips; think of lifting the tailbone up and back, and the pubic bone down and forward so that the whole pelvis tilts to create the forward bend. At the point where you feel the lower back rounding or any strain in the hamstrings, bend the knees more. Remember, the measure of the forward bend is how close the belly is to the thighs…not the chest to the shins!
Flexibility can not be achieved by force….only with patient persistence. In this way forward bends teach us that not everything can be achieved by determination; we must learn to do our best, with an attitude of love, and then let go of attachment to the results.
Each time you forward bend you have to provide the body some bracing to give it strength balance and control in the movement.
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