Forward Bends, Side Bends, Hip Openers Review

Alignment

1. Describe the ideal placement of the sit bones in a seated forward fold.
   • The sit bones, or ischial tuberosities, are even. The flesh of the glutes is pulled back to slightly tilt the sit bones back, so the weight is on the fronts of the sit bones.
2. Describe a stable alignment of the hips in Pigeon Pose.
   • For maximum stability, the hips are even with each other in pigeon pose, not leaning down on either side. 
3. Describe the ideal alignment of the pelvis in a side-bending pose.
   • Ideally, the hip points remain even with each other when side-bending. This is done by engaging the low abdominal muscles to stabilize the hips.

Anatomy

1. What major muscles are engaging in a forward folding pose?
   • The front of the body engages (quadriceps, core), while the back body is stretched.
2. What major muscles are being stretched in a side bending pose?
   • Mainly, the latissimus dorsi (or lats) and the obliques are stretches during side-bending poses.
3. What type of rotation is the hip of the front leg in during Pigeon Pose – external or internal rotation? Is the hip flexed or hyperextended? Is the hip adducted or abducted?
   • The hip of the front leg is externally rotated, flexed, and abducted.

Assists

1. How might one assist a student in a Revolved Head to Knee to lift the chest?
   • With consent, an instructor may place their foot on the top of the thigh, at the hip crease, of the bent leg, rooting the sit bones down. The instructor’s hands can hold both sides of the rib cage and gently lift upwards on an inhale and slightly rotate the heart toward the sky on an exhale.
2. How might one assist a student in a Seated Forward Fold whose back is rounded and chest is collapsed?
   • WIth consent, standing behind the student, ground them by bending your knees and placing your knees at their back. Your hands can come around the tops/fronts of their shoulders and lift them up and back.
3. How might one assist a student in Bound Angle Pose (Butterfly or Baddha Konasana) or Wide Legged Forward Fold (Upavista Konasana) who has flexible hips but does not appear to be grounded through the pelvis?
   • With consent, squatting or kneeling behind the student, press your hands downward into their hip creases (with your thumbs pointing forward and fingers pointing backward), perhaps slightly rolling the pelvis backward as you gently ground down – especially if the knees are rolling inward. 

Props

1. What props may assist a student whose knees are up off the ground in Baddha Konasana (Bound Angle Pose)?
   • A block or blanket under each thigh, or both under each.
2. How might one use prop(s) in Pigeon Pose?
   • A block or blanket can be placed under a sagging hip; a block can be placed under the forehead.
3. What prop might assist a student in any seated forward fold? And where might it be placed?
   • A folded blanket can be placed under the back edge of the student’s seat.

Modifications

1. Describe a modification or variation of Pigeon Pose that one might use if they had discomfort in the knee.
   • The student may opt for reclined pigeon, which is also sometimes called figure four. A student may also find comfort in yin yoga’s Deer Pose as a gentler alternative.
2. Describe some modifications and/or variations of Revolved Head to Knee (Parsva Janu Sirsasana).
   • The lower hand might stay on the inside of the extended leg or reach for the big toe; the lower hand might reach for the bent knee or thigh on opposite side; a rolled blanket could go under the extended knee; the pose can be practiced in a chair.
3. How might one modify a seated forward fold for someone with very tight hamstrings?
   • Rolled blanket or arms under knees/thighs.

Sequencing

1. What is the most foundational seated forward folding pose that is helpful to practice before other seated forward folding poses?
   • Staff pose.
2. Which sequencing option follows the principle of warming up before doing deeper stretches? 
   • A: Seated Forward Fold, Seated Wide-Legged Forward Fold, Butterfly, Sun Salutation, Standing Wide-Legged Forward Fold, Triangle
   • B: Sun Salutation, Triangle, Standing Wide-Legged Forward Fold, Butterfly, Seated Forward Fold, Seated Wide-Legged Forward Fold
3. Which sequencing option builds from simple to complex and works to prep the body for a peak pose?
   • A: Staff Pose, Seated Forward Fold, Reverse Table Top, Butterfly, Revolved Head to Knee, Seated Wide-Legged Forward Fold, Reverse Plank, Tortoise Pose
   • B: Revolved Head to Knee, Seated Wide-Legged Forward Fold, Staff Pose, Reverse Table Top, Reverse Plank, Tortoise, Seated Forward Fold, Butterfly