During September 2015 we'll be focusing on forward folds. Poses referred to as forward folds in yoga are poses in which your femur, or upper leg bone, is closer to your torso than 90 degrees.
When we focus on a particular class of poses - like forward folds - we focus on the actions of all the poses we do that involve this action. For instance, Downward Facing Dog has forward fold actions in the hips and backbend actions in the shoulders: we'll focus mostly on the hips this month. In Warrior I, instead of focusing primarily on shoulder actions, we'll focus on the leg strengthening action in the forward leg.
Forward folds both require and create strong, flexible core muscles - both the deep core and the vanity abs - to support a long, aligned spine with all its natural curves.
Hamstrings are a major focus during folds because the action of rotating the pelvis forward lifts the sitting bones from which the hamstrings originate. Since they attach to the bones of the lower leg (the tibia and fibula) and cross the knee, keeping the knees bent while you flex at the hip with your core supporting your spine is the best way to enter forward folds form the majority of people - even very flexible ones. This allows you to create the container of the pose, focus on aligning with your breath and then to feel into the lengthening of the hamstrings as you straighten your legs, lengthening the hamstrings. Only go as far as you stay connected to your breath and your low back stays in great alignment; if the hamstrings are pulled down because they're not yet flexible and strong enough to cross the back of the leg fully extended, they'll pull your pelvis back toward its upright position and this will round your lower back. Rounding your lower back in forward folds puts you at risk for disk injury and generally compromises the fullness of your breath as low back rounding leads to shoulder and rib cage rounding. Bent knees allow you to stay connected through the entire body and create the strength you'll need when you're flexible enough to extend fully.
Forward folds are more contemplative, in general, than the mood elevating forward folds, and are great for calming anxiety, preparing for sleep and soothing your worried mind.
Look for forward folding focus in all my hatha, yin and restorative classes and explore the strength and flexibility that will allow you to rock your world from a place of calm and stability.
Questions about forward folds, hamstrings, home practice or yoga? Comment and get your answers here!