Forward Bend Yoga Poses

Not all forward bends are quieting and calming. Sarah Ezrin reveals some postures that may surprise—and challenge—you.

You know what happens to a paper clip when you bend it back and forth too many times? Stop doing the same thing to your body.

“Going deeper” into your pose has nothing to do with how it looks.

Bound Angle Pose, or Baddha Konasana, opens the deepest part of the hip muscles.

Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.

Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.

Parsvottanasana encourages balance, body awareness, and inspires confidence.

One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.

Uttanasana will wake up your hamstrings and soothe your mind.

Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.

We've seen an explosion of memes about Child's Pose over the last year and a half. Coincidence? We think not.

Those days when you seem to have no time for yoga are actually when you need it most. These poses will bring you back to yourself—and in less time than it takes to check your IG.

Folding into Marichyasana I or Pose Dedicated to the Sage Marichi I calms your mind, extends your spine, and gives your internal organs a healthy squeeze.

A simple sequence of stretches that all but ensure a proper night's rest.

Teacher and model Jenny Brill describes the 6 steps to successfully complete Prasarita Padottanasana, or Wide-Legged Standing Forward Bend

Modify Paschimottanasana as necessary to find safe alignment in your body.

Stretch the back of your entire body, open your hips, and create a state of inner calm.

Find the external rotation and flexion that your hips need to remain agile in sleeping pigeon pose.

Standing Forward Bend (Uttanasana) helps a hiker get stronger and go longer by stretching the hamstrings, calves, and hips and strengthening the knees and thighs.

Kathryn Budig's Modifications for Safe Alignment in Standing Forward Bend

Kathryn Budig shares her instructions to get into Uttanasana. Plus, reap the benefits and avoid these mistakes.

For best results in the forward bend Parsvottanasana, use the alignment principles of backbends.

So you think you can't do yoga? Flexibility develops over time. Practicing Janu Sirsasana is a start.

Dial in to the details for greater integrity in your forward folds.

No one ever increased flexibility by flopping. Learn to fold with awareness into Prasarita Padottanasana.

Your mind and senses pull inward when you experiment with tortoise-like patience in Kurmasana.

Strengthen your lower back, free yourself from back pain in seated poses, and skillfully deepen your forward bends.

To enjoy all the benefits a forward bend has to offer, find just the right amount of rounding in your back.

Frustrating as it can be, Parsvottanasana is key for increasing hamstring and shoulder flexibility. Learn how to work it.

Forget destination and let Upavistha Konasana take you on an inner journey. Here are your directions, enjoy the ride.

Learn how to work stiff hips from every angle in Pigeon Pose.

When you practice Standing Splits focus on the stretch in your quad and hamstring, not how high you can lift your leg.

Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.

Find length in front body before forward folding in Ardha Uttanasana.

Check out Julie Gudmestad's author page.

A cross between Child's Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

An eye opener, Parsvottanasana can shine light on easy-to-overlook truths.

This forward fold restores a sense of balance by grounding the body so the mind can become tranquil.

Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses.

Janu Sirsasana, or Head-to-Knee Pose, is appropriate for students of any level and melds a forward bend with a spinal twist.