Body and Breath - Yoga Shop Talk

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Yoga shoptalk, July 2001

Question: I can barely touch my knees in a forward bend. What can I do to help this situation?

Answer: The first point is not to struggle, which will only injure your lower back. Second is to realize that the main problem is not back inflexibility, but hip inflexibility, and that there are a wealth of postures in hatha yoga that will be helpful. Using Anatomy of Hatha Yoga as a reference, you can concentrate on the following postures:

externally supported standing forward bends (fig. 4.21),
the intermediate stage only of the angle pose (fig. 4.25, except bending forward from the right hip only10 to 30 degrees instead of 90 degrees as shown here); this asymmetric pose will stretch the hamstrings of the front thigh and gradually improve hip flexibility on that side for forward bending; do it of course on both sides
to work on hip flexibility on both sides at the same time, try the diaphragm-assisted backbend using a wall as a prop (fig. 5.7); as in the case of the angle pose, you need not bend this much; bend only as far as can be accomplished while keeping a little forward curvature in the lumbar spine
for a gentle series of bends that will improve hip flexibility as well as spinal flexibility, try the exercises shown in figs. 6.13 and 6.14; the main emphasis is on strengthening the hip flexors, the iliacus and psoas muscles
don’t neglect hip opening exercises in the supine position (figs. 6.19a through 6.19f and 6.20); all of these stretches will be effective in improving hip flexibility in a starting posture that protects the lower back
a series of gentle standing poses, approached with a long-term view, will also be helpful in improving both hip and back flexibility (chapters 4 and 7)
sitting spinal twists all improve hip flexibility; do concentrate, however, on the easy ones (figs. 7.24, 7.27, and 7.28); don’t try to do the more challenging sitting spinal twists (figs. 7.25, 7.26, and 7.29 through 7.33) prematurely