Forward Fold (Uttanasana) appears in many style of yoga, from sweaty Ashtanga to Yin and while it looks simple, could be contributing to back pain. Most people focus on getting their hands to the floor, and in the process forget that this pose is a hamstring stretch and compensate for the lack of flexibility in the hamstrings by curling over at the lower back. While doing this once in a while to stretch out the lower back wont hurt you, consistently doing this movement and looking for improvement by destabilising the lumbar spine will lead to lower back pain over time. Check out the three tips below to improve your forward fold without injury.
slowly move hips closer to wall, keeping legs straight and spine in neutral. Keep pressing your tailbone into the floor, not letting the lower back flatten into the ground to keep the bend at the hip to target the hamstrings.
3. Warm up – starting your practice with sprint intervals or fast-paced sun salutations to warm up the muscles sufficiently will improve your forward bend.