Forward Bends Yoga Asana/Postures

Forward Bends Yoga Asana/Postures:

The forward bends create length and space in the spine, counteracting compression, and their inward nature can promote introspection. Forward bend must be done with care specially if you have tight hamstrings and hips.
Beginners tend to round their back in the forward bends which might be dangerous for your lower back and lumbar spine.
This doesn’t mean that you should avoid forward bends, infact these are the postures that will relieve the tight hamstrings and hips. Just make sure to take care (you can bend your knees a little until your hips are sufficiently open).

Scroll through our Forward Bend Yoga Asana/Posture library for beginner, intermediate and advanced postures, Click on the link or thumbnails to know the details.


Ardha Baddha Padmotanasana – Half Bound Lotus Standing Forward Bend

This can be quite a tricky posture so there are a few modifications that can be made throughout.  Stay standing, just work on building the ...
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Bitilasana- Cow Posture

This yoga posture is usually performed in combination with Marjariasana (cat posture) for a vinyasa (movement) to warm up the spine. If you are combining ...
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Dandasana- Staff posture

'Dand' is Sankskrit for staff. Steps for Dandasana 1. Start seated with your feet stretched out infront of you. Reach behind you and pull the ...
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Janu Sirshasana – Seated Head To Knee Posture

Steps: Sit with legs out stretched and the feet together. Bend the left leg and place the sole of your foot on the right inner ...
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Krounchasana – Heron Pose

Krounchasana/Heron Pose is an intense forward bend pose which also comes in the Intermediate series of Ashtanga Vinyasa Yoga. This can be a difficult pose ...
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Marichyasana A

This is the 1st asana a series of postures dedicated to sage Marichi. This will help in preparation for the other postures. Steps: Inhale bend ...
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Marichyasana B

Marichyasana B

This is the 2nd posture a series dedicated to sage Marichi. Steps: Inhale bring the right foot into half lotus, bringing the heel as close ...
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Naman Pranamasana – Prostration posture

Naman - Bowing down, Pranam - A respectful greeting Steps: Sit in Vajrasana, Hold your heels. Exhale, slowly bend forward and place the crown of ...
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Pada Prasar Paschimottanasana – Legs Spread back stretch pose

Pada - Legs Prasar - Spread Steps:- Sit in Dandasana Spread your legs as wide as possible. Interlock the fingers behind the back. Raise the ...
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Padangushtasana – Hand to Big Toe Posture

Steps: Start with your feet parallel and hip width apart apart. Spread your weight evenly over the feet, and contract your thigh muscles to lift ...
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Parivrtta Supta Padangustasana – Revolved Reclining Hand To Big Toe Posture

Steps: Start with lying down on your back and spread your arms by the side of the body. Bend your right knee and hold the ...
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Parshvottanasana – Intense Side Stretch Posture

Steps: Starting with the right foot about 3ft in front of your left, toes pointing to the front edge of your mat. Turn your left ...
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Paschimottanasana – Intense West Stretch / Seated Forward Bend

This posture is full of benefits, but also not free from risks. Especially people with weak backs, need to listen to their body and modify ...
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Prasarita Padottanasana A,B,C & D – Wide legged Forward bend A,B,C & D

Prasarita : Wide stance ; Pad: Foot ; Uttan : Intense stretch Prasarita Padottanasana A,B,C,D comes in the Starting sequence of Ashtanga Vinyasa Yoga. Prasarita ...
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Shashankasana – Hare Posture & Balasana – Child’s Posture

These postures are resting postures for relaxing the whole body. They are used interchangably, and sometimes the names are swapped over which is why I ...
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Supta Pawanmuktasana – Wind Release Pose

Supta = Reclining, Pawan = wind, Mukt = Release. Steps: Variation 1 Lie down on your back with your hands by the side of the ...
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Upavistha Konasana A – Wide angle seated forward bend

Upavistha - Seated, Kon - angle Steps Sit in Dandasana. Spread your legs about 90 to 120 degrees apart. Place your hands on the floor ...
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Urdhva Uttanasana- Upwards Forward Bend

Steps: Start with feet together and hands by the sides of the body (Samasthiti) Exhale and bend forward from the hips, not the waist (to ...
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Uttanasana – Standing Forward Bend

Steps: Starting either in Samasthiti (equal standing posture), or Urdhva Hastasana (Upward hand posture). Exhale and bend forward from the hips, not the waist (to ...
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Vyaghrasana – Tiger Pose

Vyaghr-Tiger. This is a dynamic pose, Vyaghrasana 1 (on inhale) Vyaghrasana 2 (on exhale) Steps: Start in a tabletop position, (on your hands and knees) ...
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