Bob’s goal is to pickup this newspaper
Bob is disgusted.
Everyday the newspaper delivery boy throws the newspaper on to his front door step. This is not what is bothering Bob.
Everyday Bob goes out to pick up the newspaper and every time he has to squat down to pick it up. He can not simply bend over and pick up the paper.
Bob is disgusted because he can not reach the floor when he bends over.
There are several yoga poses that Bob can practice that will help him in his quest to pick up the newspaper.
Standing Forward Bends – Padangusthasana, Uttanasana, Padahastasana
These three poses all involve putting your hands on the floor while you are standing. These poses will give Bob immediate feedback on how well he is doing in his quest to pick up his newspaper. It is going to take Bob many months of practicing yoga several times a week to develop the flexibility that he needs in order to reach this goal.
These three differ only in where your hands are placed on the floor.
- In Padangusthasana, you hold on to your big toes with the first two fingers of your hand.
- In Uttanasana, you put your hands flat to the floor beside your feet.
- In Padahastasana, you put your hands under your feet with your palms facing upwards
Each of these poses requires more and more flexibility in your body. Bob needs to be careful when he attempts these poses because it is possible to injury your back and hamstrings.
First we will have a look at how to do these poses and then we will review the three stages that Bob will be going through as he develops his flexibility.
How to do a Standing Forward Bend
Of the three poses, Padangusthasana requires the least amount of flexibility. We will be describing how to do that pose here.
You start in Tadasana which is also know as “Mountain Pose”. You are standing tall, with a small gap between your heels and your toes touching. From here you:
- Engage Uddiyana Bandha by drawing your belly button in and up towards your ribs
- Next bring your hands to the top of your hips and tip your hips forward and down.
- Now bring your hands down and grab your big toe with the first two fingers of your hand. Your palms are facing each other.
- Lift up on the big toes as you lower your torso down towards your thighs. Bend your elbows out to the side and keep your shoulder blades away from your ears.
- Let your neck extend naturally and look down your nose through your legs.
A Standing Forward Bend is a pretty simple pose to do when you have enough flexibility and it has many benefits for your body.
Why do Standing Forward Bends
When you do one of these pose your are stimulating your liver and kidneys. You are stretching your hamstrings, calves and hips and your are strengthening your thighs and knees.
These poses also help to improve digestion and they clam the mind and help to relieve stress and mild depression.
Bob is interested in the stretching of his hamstrings, calves and hips. Lengthening these muscles will let him reach the floor and pick up his newspaper. The other benefits he is less interested in.
However as Bob has already discovered, he can not get his hands on the floor. There are three stages that Bob will be going through as he works towards his goal of picking up his newspaper.
The three stages are:
- Hands to legs
- Hands on floor with knees bent
- Hands on floor with legs straight
Working through each of these stages will protect Bob from injury to his lower back and hamstrings. The first stage is the most important for protecting Bob from injury.
Stage 1 – Hands on legs
As you bend forward your hips will stop moving and your hands will not reach the floor.
Bring your hands to your legs either above or below your knees.
Once you have your hands on your legs straighten your back and move your shoulders down your back towards your hips. These two movements will engage your back muscles and protect them from injury.
Gradually your hamstrings will lengthen and your hips will get more flexible. Your hands will start moving down your thighs, past your knees and onto your calves. As your hands move down your legs you will move into the next stage.
Stage 2 – Hands on floor legs bent
While you are in stage one you have your hands on your legs. Eventually your hands will move down your calves and approach your ankles.
Bend your knees slightly and take a hold of your big toes as described above. Once you have a hold of your big toes start to straighten your legs and moving your hips towards the ceiling. Be mindful of the stretching sensation coming from your hamstrings. The stretching sensation should be comfortable. Stretching your hamstrings too vigorously will result in them becoming injured and you will not be able to sit down for a while.
Gradually, over time, you will find that your hamstrings will lengthen more and more and your legs will be straight. Once this happens you are ready to move into the final stage.
Stage 3 – Hands on floor legs straight
When you reach this stage you are approaching the final or full version of the pose.
For Padangusthasana you will continue to hold onto your toes with your hands.
If you are working on Uttanasana, now is the time to move your hands to the floor. In the beginning only your fingertips will be on the floor, but eventually you will have your palms flat to the floor with your fingertips in line with your toes and your thumbs touching the side of your feet.
Finally in Padahastasana you move your hands under your feet with your palms facing upwards. In the beginning you may only get your fingertips under your feet. Eventually you will have your complete hand under your foot and your toes will be touching your wrists.
Now Bob will be able to pick up his newspaper from the front porch without bending his legs and risking injuring himself.
There are few things that you should watch out for as you progress through these three stages.
Commn Mistakes to avoid
Hanging basket
When you first attempt this pose you must avoid folding forward and letting your torso and hands hang from your hips without putting your hands on the floor. You can injury your lower back muscles if you continue to suspend your torso above the ground.
Hands on knees
In stage one you need to avoid placing your hands directly on your knees. This backward pressure can cause injury to your knees.
Knees locked
When you reach stage three your legs are straight and your hands are on the floor. You are avoiding the first two problems, but there is one more problem. When you straighten your legs you need to avoid locking your knees. Keep your knees slightly flexed and your legs straight. Locked knees can lead to you injuring your knees.
Summary
It took Bob many months of coming to yoga three times a week to move through the three stages of a standing forward bend and his teacher was able to help him avoid the mistakes that can happen along the way. Now Bob has reached his goal and he is able to pick up the newspaper from his front porch.
Next Step
Ask your teacher to help you work through the three stages of a standing forward bend and soon you will be able pick up your newspaper from the floor just like Bob.
How to lengthen your hamstrings: try these standing forward bends.
Bob is disgusted.
Everyday the newspaper delivery boy throws the newspaper on to his front door step. This is not what is bothering Bob. Everyday Bob goes out to pickup the newspaper and every time he has to squat down to pick it up. He can not simply bend over and pickup the paper. Bob is disgusted because he can not reach the floor when he bends over.
There are several yoga poses that Bob can practice that will help him in his quest to pickup the newspaper.
Standing Forward Folds – Padangusthasana, Uttanasana, Padahastasana
These three poses all involve putting your hands on the floor while you are standing. These poses will give Bob immediate feedback on how well he is doing in his quest to be able to pickup his newspaper.
These three differ only in where your hands are placed on the floor.
— In Padangusthasana, you hold on to your big toes with the first two fingers of your hand.
— In Uttanasana, you put your hands flat to the floor beside your feet.
— In Padahastasana, you put your hands under your feet with your palms facing upwards
Each of these poses requires more and more flexibility in your body. Bob needs to be careful when he attempts these poses because it is possible to injury your back and hamstrings.
First we will have a look at how to do these poses and then we will talk review the three stages that Bob will be going through as he develops his flexibility.
How to do a Standing Forward Fold
Of the three poses, Padangusthasana requires the least amount of flexibility. We will be describing how to do that pose here.
You start in Tadasana which is also know as “Mountain Pose”. You are standing tall, with a small gap between your heels and your toes touching. From here you
— Engage Uddiyana Bandha by drawing your belly button in and up towards your ribs
— Bring your hands to the top of your hips and tip your hips forward and down.
— Now bring your hands down and grab your big toe with the first two fingers of your hand. Your palms are facing each other.
— Lift up on the big toes as you lower your torso down towards your thighs. Bend your elbows out to the side and keep your shoulder blades away from your ears.
— Let your neck extend naturally and look down your nose through your legs.
A Standing Forward Fold is a pretty simple pose to do when you have enough flexibility and it has many benefits for your body.
Why do Standing Forward Folds
When you do one of these pose your are stimulating your liver and kidneys. You are stretching your hamstrings, calves and hips and your are strengthening your thighs and knees.
These poses also help to improve digestion and they clam the mind and help to relieve stress and mild depression.
Bob is interested in the stretching of his hamstrings, calves and hips. Lengthening these muscles will let him reach the floor and pickup his newspaper. The other benefits he is less interested in.
However as Bob has already discovered, he can not get his hands on the floor. There are three stages that Bob will be going through as he works towards his goal of picking up his newspaper.
The three stages are:
1 — Hands to legs
2 — Hands on floor with knees bent
3 — Hands on floor with legs straight
Working through each of these stages will protect Bob from injury to his lower back muscles and his hamstrings. The first stage is the most important for protecting Bob from injury.
Stage 1 – Hands on legs
As you fold forward your hips will stop moving and your hands will not reach the floor.
Bring your hands to your legs either above or below your knees.
Once you have your hands on your legs straighten your back and move your shoulders down your back towards your hips. These two movements will engage your back muscles and protect them from injury.
Gradually your hamstrings will lengthen and your hips will get more flexible. Your hands will start moving down your thighs, past your knees and onto your calves. As your hands move down your legs you will move into the next stage.
Stage 2 – Hands on floor legs bent
While you are in stage one you have your hands on your legs. Eventually your hands will move down your calves and approach your ankles.
Bend your knees slightly and take a hold of your big toes as described above. Once you have a hold of your big toes start to straighten your legs and moving your hips towards the ceiling. Be mindful of the stretching sensation coming from your hamstrings. The stretching sensation should be comfortable. Stretching your hamstrings too vigorously will result in them becoming injured and you will not be able to sit down for a while.
Gradually, over time, you will find that your hamstrings will lengthen more and more and your legs will be straight. Once this happens you are ready to move into the final stage.
Stage 3 – Hands on floor legs straight
When you reach this stage you are approaching the final or full version of the pose.
For Padangusthasana you will continue to hold onto your toes with your hands.
If you are working on Uttanasana, now is the time to move your hands to the floor. In the beginning only your fingertips will be on the floor, but eventually you will have your palms flat to the floor with your fingertips in line with your toes and your thumbs touching the side of your feet.
Finally in Padahastasana you move your hands under your feet with your palms facing upwards. In the beginning you may only get your fingertips under your feet. Eventually you will have your complete hand under your foot and your toes will be touching your wrists.
Now Bob will be able to pickup his newspaper from the front porch without bending his legs and risking injuring himself.
There are few things that you should watch out for as you progress through these three stages.
Mistakes
— Hanging basket
When you first attempt this pose you must avoid folding forward and letting your torso hands hang from your hips without putting your hands on the floor. You can injury your lower back muscles if you continue to suspend your torso above the ground without putting your hands on the floor.
— Hands on knees
In stage one you need to avoid placing your hands directly on your knees. This backward pressure can cause injury to your knees.
— Knees locked
When you reach stage three your legs are straight and your hands are on the floor. You are avoiding the first two problems, but there is one more problem. When you straighten your legs you need to avoid locking your knees. Keep your knees slightly flexed and your legs straight. Locked knees can lead to you injuring your knees.
Summary
It took Bob many months to move through the three stages of a standing forward fold and his teacher was able to help him avoid the mistakes that can happen. Now Bob has reached his goal and he is able to pick up the newspaper from his front porch.
Next Step
Ask your teacher to help you work through the three stages of a standing forward fold and soon you will be able pick up your newspaper from the floor just like Bob.
