FAIL (the browser should render some flash content, not this).

How To Do Yoga Forward Bending Exercises

Now that we have covered inversions, let’s go into the next set of yoga poses in the Sivananda style of yoga; the forward bends.

From a simple observation, forward bend poses look very simple and easy but they do have very beneficial effects on the entire system.

Seated Forward Bend

It should be noted that there are several kinds of forward bend poses in yoga that you can practice such as the Janu Shirsha Asana or the head to knee forward bend pose, Pada Hasta asana or the forward bend hands and feet pose, Paschimottan asana or the forward bend pose and the Plough Pose (Halasana), but for simplicity’s sake we would stick to the last 2 for this article.

It is noteworthy of mention that all movements of the spine directly or indirectly give exercise to various internal organs and abdominal muscles. Any forward bending of the spine vigorously contracts the abdominal muscles and backward bending exercises and stretches the abdominal muscles.

So let’s proceed with the two forward bending exercises for this article the Plough and Classic Forward Bend Pose

How to Do The Plough Pose (Halasana):

Lie flat on your back on the blanket.

Keep the hands, palms down near the thighs.

Without bending the knees, slowly raise the hips and the lumbar part of the back and bring down the legs till they touch the floor.

It’s a cousin of the shoulder stand as you’ll observe and shares many of the same benefits.

The Benefits of Plough Pose:

This Pose:

1. Alleviates insomnia.

2. Revitalizes the spleen and super anal glands.

3. Promotes production of insulin by the pancreas.

4. Regulates activities of the thyroid glands.

Suggested Duration: 15 seconds working up to 2 minutes.

Suggested Counterpose:

<strong>Bridge Pose (Sethu Bhandasana):</strong>

From the Plough Pose position, stretch the legs and slowly touch the floor with the feet. It is done to bend the spine in the opposite direction. Basically, you will be performing the back-bridge to the afore-mentioned shoulder stand but instead of the hands bracing the back, you should now grasp the ankles and stay in back-bridge position for half the time spent in the plough.

Upon completion go straight into the next pose.

Forward Bend (Paschimothanasana):

Lie flat on your back on the blanket, with arms overhead on the floor.

Keep the legs and thighs firmly on the floor.

Stiffen your body.

Slowly raise the head and the chest and assume a sitting position. Now exhale till you are able to catch you toes, ankles or heels. You may even bury your face in between your knees.

This Pose is a boon to mankind as it

-Relieves constipation

-Removes sluggishness of the liver, dyspepsia, belching and gastritis.

-Alleviates Piles and diabetes, corpulence and obesity.

_Tones the muscles of the abdomen, the solar plexus and the epigastria plexus are all toned.

Suggested Duration:

15 seconds working up to 2 minutes or as long as desired.

Suggested Counterpose:

Immediately after wards perform the next pose for half the time you spend in this one.

Inclined Plane Pose (Purvottanasana):

Rest on your hands on heels, keeping the body straight. Ensure that this counterpose is observed for half the time spent in the previous forward bending exercise.

-This simple pose strengthens the arms, opens the chest and relieves constipation.

Suggested Counterpose:

The Crocodile Corpse Pose

Lie on your abdomen with your head tucked inward and down, your forehead resting on top of your folded forearms/or sideways.

The legs are a comfortable distance apart, feet and toes pointing outward. Breathe fully, feeling the abdomen expanding downward with each inhalation and your hips and buttocks rising slightly upward with the exhalation.

*It is advised that you do NOT do the regular corpse pose where you are facing upwards for the simple reason that it hurts your back after a forward or backward bend, again, trust me, I’m speaking from experience and research.

Now that we are done with forward bending Yoga Exercises, we would now in the next article deal with backward bending poses.

Do note, they are inter-related, so yes see to it that you reference the backward bending article for your information.


Foras Aje

# # #

Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly.
– Stephen R. Covey


This article is written by Foras Aje, an independent researcher and author of “Fitness: Inside and out”, which provides tips on how to improve and maintain your health using all natural methods. For more information on these guidelines:



One Response to “How To Do Yoga Forward Bending Exercises”

  1. Orlando says:


    thank you!!…

We Are Proud To Announce


Written by Foras Aje, an experienced Yoga Practitioner and Naturopath, The e-book, Fitness: Inside and Out-A guide to Improved Health, Vigor and Vitality is a lifestyle changing program that helps motivated individuals make the necessary changes to get long-term results in not only weight loss, but improved fitness, health and an overall well being. Contrary to conventional health dogma, this e-book focuses on the following:

1. Effective health and weight loss solutions helping people to create lifestyle changes.

2. A well written guide to provide professional tools/advice to assist along the way.

3. The inclusion of various Yoga exercises, Aerobic and Anaerobic Calisthenics, emphasis on abstinence from disease forming (acid/mucus-forming) foods and an advised adherence to body healing (alkaline/mucus-binding) foods for the proper diet and last but not least, positive thinking , all three being the main limbs of Drugless Healing. In the 21 succinct chapters of this downloadable e-book, there is information on the following topics:

* The Effects of proper exercise and diet on the systems of the Human Body

* The World Renowned Sun Exercises common to Yoga, Jujitsu, Pilates and African wrestling.

* Authentic and Effective Yoga poses for increased flexibility, strength and anti-aging.

* Aerobic and Anaerobic calisthenics as a welcome alternative or wise addition to Yoga.

* Yogic Abdominal & Breathing Exercises (a boon for Asthmatics and people suffering from eating disorders)

* Information on the Natural Diet and its benefits which include clearer skin-an added benefit for people with acne, brighter eyes, slimmer and trimmer bodies and increased muscle tone to name a few.

* The quickest and the most sure-fire method of weight-loss and a simultaneous detoxification.

* Tools to increase Mental and Spiritual Power and so much more.


So, are you intrigued thus far? Well...

Please Note: After purchasing the e-book, remember to click on the “RETURN TO MERCHANT ICON” to get the link from which your copy shall be downloaded. If you need further assistance please email us at

Here is a Testimonial from a satisfied reader:


I read the Book 'Fitness: Inside and Out' and must admit I was impressed with the author's impeccable attention to detail and information. Being into fitness and an overall improvement of my health, I will say with confidence that I was truly edified with the information in this text. I highly recommend this as a tool for the true health seeker.

~Josh Wood


So what are you waiting for?

Get your copy of "Fitness: Inside and Out" and be well on your way to a newer and improved you in a matter of days!!!

DISCLAIMER: The responsibility of your use of any suggestions or procedures lies not with the author, publisher or any other party affiliated with this program. This information is not intended as medical advice

Sponsored Link

© 2018 Web Design Custom WordPress theme by Cmaynordesigns247