How to Embrace Forward Fold Poses in Your Next Yoga Class

Teachings from Sunsara Yoga in Pelican Waters, Caloundra

Paschimottanasana  - Seated Forward Bend (Credit: Margaret Young, Unsplash)

Folding poses in yoga: you either love them, or dislike them; fold into them, or fight them. I debated whether or not to run a two-week forward fold series in our Stretch & Flex classes at Sunsara Yoga in Caloundra this July.

Common Misconceptions About Yoga Forward Folds

I suspected that folding poses would be off-putting for some students, especially those who are fairly new to yoga. There is a misconception that you need to be flexible in order to practice – or get the full benefits from – a forward fold (or forward bend). Many individuals think that folding poses are only for experienced or flexible yoga students.

If a student can’t bring their head to their knees in a seated forward fold, or their fingers to the floor in a standing forward fold, they may feel they have failed. They might try to force the stretch and risk hurting themselves. Or, if they are nowhere close to the fullest expression of the pose, they’re likely to park it in the ‘I’ll never be able to do this’ bucket and give up. From then on, when they go into a folding pose, they just go through the motions and don’t really try.

The True Purpose of Forward Folds

But forward bends in yoga – like Uttanasana (Standing Forward Fold), Padottanasana (Wide-Legged Forward Fold), and Paschimottanasana (Seated Forward Bend) – are not about getting your head to your knees or your hands to the floor. They’re about exploring the bending and folding ability of the body, which helps to bring the belly towards the thighs.

They’re not about how far you can bend, or how deep the fold is – they’re about honouring your body’s limits and exploring the lovely hamstring-stretching, lumbar spine stretching, tension-relieving, and relaxing qualities of these poses. Folding poses release tension throughout the body – especially the lower back – and invite us to turn inward and find calm. 

Our Approach at Sunsara Yoga

So, I bit the proverbial bullet and decided to devote classes in the first two weeks of July to forward folds at Sunsara Yoga, a professional home studio in Pelican Waters on the Sunshine Coast. In the first week, we incorporated some gentle folding poses into our warm-up stretches, then moved into some standing folds, and finished with a restorative seated forward fold towards the end of class. In the second week, we’re revisiting what we have learned before progressing to some more challenging seated forward bends. We’ll use props to support us, and help us find the restorative nature of these poses.

Techniques for Embracing Forward Folds

So far, we’ve practised a number of techniques to open the body and embrace the forward fold:

• Gently rocking the pelvis backwards and forwards to find the anterior (forward) pelvic tilt, which allows the spine to flex forward in a more natural way and prevents excessive rounding of the lower back.

• Bending the knees slightly (placing hands on hips to feel the movement) to help initiate the anterior tilt and make the fold more accessible.

• Gently drawing the belly button towards the spine to help stabilise the core and support the tilt.

• Hinging forward from the hips, and deepening the hip creases, rather than bending from the lower back and risking injury.

• Folding forwards slowly and mindfully, keeping the chest open to help maximise the stretch.

• Focusing on bringing the belly towards the thighs – not head to knees or hands to floor.

• Maintaining the natural curves of the spine during the fold, preventing strain or injury.

• Using blocks to bring the ground to us, if our fingers don’t reach the floor.

• Using bolsters and blankets to rest our heads on in seated folds if our head doesn’t reach the legs.

• Stopping when we feel a gentle stretch in the hamstrings and lower back.

• Listening to the body and not forcing the fold.

  
  

Building Confidence and Comfort in Your Yoga Practice

If you’re new to yoga or just starting your yoga journey, these techniques can help you feel more comfortable and confident in every class. Our beginner yoga students in Pelican Waters, Caloundra have found that focusing on alignment and self-compassion allows them to get more out of each pose, regardless of flexibility or experience.

So far, every student has incorporated the techniques into each folding pose, honouring their body’s current limits. Each student has embraced – or folded into – the poses, creating space physically and mentally to achieve their best expression of the pose. Most seem to have appreciated the learning curve. No one has given up or left the class early. Several students have said they have “got more out of the fold.” One student even returned to three consecutive folding pose classes, knowing that the classes would be the same each day.

Saving the Twist Until Last

As we move into the last two weeks of July, we’ll be taking the same mindful, supportive approach with twisting poses in our classes. Together, we’ll explore a variety of twists, focusing on safe techniques, proper body alignment, and the use of props to help everyone – beginners and experienced yogis alike – get the most benefit from each pose. Twists are wonderful for releasing tension, improving spinal mobility, and refreshing both body and mind.

Ardha Matsyendrasana - Seated Spinal Twist (Credit: Margaret Young, Unsplash)

Fold into it, my friends. Progress comes from patience, consistency, and listening to your body – not from hitting arbitrary ‘flexibility’ goals. So next time you fold forward, or twist, focus on how it feels inside rather than how far you go. Your practice will deepen in ways far beyond touching your toes.

If you’re curious about how these poses can enhance your practice, we invite you to join us at Sunsara Yoga in Caloundra, on the Sunshine Coast. Book a class today.