Forward Bend & Hip Opening Workshop

A Forward Bend and Hip Opening Workshop is designed to improve flexibility, release tension, and increase mobility in both the lower back and hips. Here’s a suggested outline for the workshop:

1. Introduction and Warm-Up

Overview: Brief explanation of the benefits of forward bending and hip opening.

Breathing and Body Awareness: Start with some deep breathing exercises, focusing on diaphragmatic breathing, to encourage relaxation and mindful movement.

Gentle Warm-Up: Begin with some light joint mobility exercises (neck, shoulders, and wrists) and a few rounds of Cat-Cow to awaken the spine.

2. Forward Bend Preparation

Standing Forward Bends:

Forward Fold (Uttanasana): Instruct students on keeping a microbend in the knees, engaging the core, and lengthening the spine. Offer modifications (using blocks for support).

Wide-Legged Forward Bend (Prasarita Padottanasana): This version targets the hamstrings and inner thighs. Focus on maintaining length in the spine while folding forward.

Seated Forward Fold (Paschimottanasana): Work on flexibility in the hamstrings, lower back, and calves. Encourage deepening the fold with each exhale, focusing on a long spine.

Dynamic Forward Folds: Offer movement (like rocking forward and back or shifting weight) to help release stiffness.

3. Hip Opening Exercises

Lunges:

Low Lunge (Anjaneyasana): Stretching the hips and quads, adding a gentle backbend for spinal extension.

Lunge with a Twist: After holding the low lunge, twist the torso toward the front leg to open the hips and chest.

Hip-Opening Poses:

Pigeon Pose (Eka Pada Rajakapotasana): A deep hip opener that targets the glutes, hip flexors, and lower back.

Bound Angle Pose (Baddha Konasana): This seated stretch works the inner thighs and groin muscles. Focus on lengthening the spine and gradually bringing the feet closer to the body.

Lizard Pose (Utthan Pristhasana): A deeper stretch for the hip flexors, quads, and groins.

Dynamic Movements: Incorporate gentle movements like rocking or gentle pulses in poses like pigeon or lizard to release deeper tension.

4. Combining Forward Bends and Hip Openers

Flow Sequence:

Start in a Downward Dog to set up a full-body stretch.

Move into a Low Lunge, then add a twist.

Transition into Pigeon Pose on both sides.

Flow into Forward Fold from standing or seated, deepening the fold with each breath.

This sequence allows  you to integrate both forward bending and hip opening in a fluid motion, helping to release stiffness and tension in the body.

5. Cool Down and Relaxation

Gentle Stretches: In addition to any stretches already practiced, include some calming poses like Child’s Pose (Balasana), Reclining Bound Angle (Supta Baddha Konasana), and Legs Up the Wall (Viparita Karani) to encourage relaxation and blood flow back to the heart.

Guided Relaxation: Lead a short meditation or body scan, focusing on any sensations of openness or release in the body.

6. Q&A and Closing

Open the floor for any questions or personal adjustments.

This workshop helps you to target areas of tension, especially in the lower body, and cultivates greater flexibility and freedom in movement.