For many, forward bending can be a preparation for practicing the backward bending asanas. Forward bending asanas are performed in standing and sitting positions. The forward bends in standing position ideally prepare the body for sitting forward bends. The important asanas are Padahastasana, Uttanasana, Parsavottanasana and Prasarita Padottanasana.
The forward bends in sitting positions require more muscle and joint flexibility. They are performed in all the yogic sitting postures. Yogamudrasana, Janusirsasana and Paschimottanasana are the popular sitting forward bending asanas.
All forward bending asanas stretch and strengthen the posterior parts of the body — the heels, calves, hamstrings, hips, buttocks and the spine.
Alternatively they compress and massage the abdomen and pelvis, relax the heart and lungs, enhance functions of the brain and endocrine glands. They release pressure and imbalance from the head, refresh the brain, calm the nerves and nourish the endo-crine glands. Forward bends are considered to be a pre-requisite for inverted asanas, pranayama and meditation practice.
People with mental stress, headaches, hypertension and insomnia must practice
everyday using crepe bandage on their forehead and resting their head on soft cushions.
People with back pain must combine forward bending asanas with backward bending asanas and gentle twists.
Straps, tables, cushions and folded blankets are essential props that help reduce strain and improve comfort.
Beginners are advised to learn from a knowledgeable and experienced yoga teacher. Do not practice when you have severe back pain, stomach pain, diarrhea, vertigo and retinal problems.
Benefits:
On the physical level, they align and strengthen the legs and the spine, nourish the hips, knee and ankle joints, boost circulation in the brain, relax the heart and soothe the lungs.
They improve digestion, massage the abdomen, increase the peristaltic movement, increase height in the children, counteract obesity by reducing the belly fat and encourage prolongation of exhalations. They enhance mental stability and endurance, calm the mind, control anger and other negative emotions and improve alertness, concentration
and confidence.
On the therapeutic level, they restore balance. They relieve mental fatigue and stress, back pain, hypertension, obesity, tension headaches, migraine, anxiety, depression, insomnia, treat diabetes, menstrual and menopausal problems n
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