Anatomy-Based Yoga Teaching Methodology:  Principles for Safe Forward Bending

Forward bending yoga postures are among the most relaxing and soothing groups of yoga postures. They calm body and mind and can help us shift from a frenzied, busy mind set into a more relaxed, parasympathetic mode of functioning.

But forward bends also have a little known dark side. If practiced incorrectly without reference to the biomechanics of the posture, forward bends put strain on the low back, particularly the intervertebral discs, leading to potential injuries and low back pain. 

In this online course, Iyengar yoga teacher and physical therapist Julie Gudmestad shows why, for certain students, forward bends can be one of the trickiest groups of postures. Learn the biomechanics of forward bends and important practice principles needed to practice and teach forward bends safely.

Forward bends take many forms. Obvious forward bends are poses like Uttanasana, Standing Forward Bend, and Paschimottanasana, Seated Forward Bend. But for people with tight hips, even a simple pose like Sukhasana will turn into a forward bend with the lower back rounded in the same unhealthy pattern that puts strain on the low back. The same holds true for a ubiquitous pose like Downward Facing Dog pose, Adho Mukha Svanasana.

In the course, Julie will show how the same biomechanical limitations that affect our ability to do forward bends safely also spill over into numerous other postures. Learn how to observe these alignment issues in other poses and how to overcome these to progress safely and comfortably in your practice.

What You Will Learn

• The biomechanics of forward bends, and how these affect alignment across a wide range of postures.
• How the biomechanics of the interaction of the hamstrings with the pelvis affect the entire spine. 
• Simple tests for observing students to discern who will most likely have issues with forward bending postures.
• Why using a block in a forward bend rarely is enough and how to modify forward bends to make them comfortable and safe.
• Stretching techniques and cues for improving flexibility of the hamstrings to help students advance in their practice over time.

Take a Sneak Peek at Julie's Slides:​​

Tight Hamstrings in Forward Bends: How Sitting Can Shorten Muscle Fibers and Inhibit Movement

How Creating the Right Angle of the Pelvis in Forward Bends Can Prevent Excessive Pressure on the Spine

The Importance of Adequate Preparation for Forward Bends

Standing Hamstring Stretch Using the Wall for Alignment​​