Tutorial: Forward Folds for Core Strength & Hamstring Flexibility – MFY Guyoga

Tutorial: Forward Folds for Core Strength & Hamstring Flexibility – MFY Guyoga


Have you ever been to a yoga class or
watched an online yoga video and weren’t sure about the technique, maybe you
didn’t know what you were supposed to be feeling in your body or you didn’t
understand the benefits of the postures. Now some people might enjoy this but if
you’re anything like me you want to know what you’re supposed to be doing, you
want to know the benefits of the posture and you want to know what you should be
feeling. If you’re not getting this number one the workout is not going to
be as effective as it could be, but the second aspect of this is it could be
dangerous, you could end up getting injured and
even though many people think that yoga is entirely safe it’s not. There are a
lot of injuries that occur in yoga. That’s not my approach and that’s not
what my programs are like so I want to show you a tutorial from an upcoming
program of mine, Man Flow Yoga/Guyoga, and this is going to show you how to do a forward
fold safely. You’re going to learn what you should be feeling in your body how
to make it about strengthening your core and strengthening your hips, and it’s
ultimately going to help you get a better workout from yoga. Go ahead and
check it out let me know what you think. If you’re not already on my Man Flow Yoga/Guyoga VIP list make sure to sign up it’s totally free there’s no
obligation to purchase and I’m gonna send you some really cool videos over
the next few days. Thanks for watching, again enjoy this clip. Hey guys, it’s Dean welcome to Man Flow Yoga, welcome to Guyoga and to your bonus resources. In this tutorial I’m going to show you how to safely forward fold. This is going to help you increase the mobility of your hamstrings and your
also going to strengthen your core while protecting your spine. You’re going
to need a block for this. So in this video I’m going to teach you what you
should be feeling in your body when you’re doing a forward fold, I’m also
going to point out what you should not be feeling and I’m gonna cover a couple
major movement concepts that go into doing a forward fold safely. So the first
thing I want you to do is stand on one leg and then just lift your left knee up
to hip level. So this is going to help you warm up your body it’s going to
teach you the right muscles that you need to be using in a forward fold.
Lift your left knee as high as you can as you do that you’ll notice that the
front of your left hip and engages, you’ll feel those muscles working.
That’s your hip flexor and those muscles you want engage while you’re doing the
forward fold alright go ahead and switch sides
now lift your right knee up right knee coming up as high as you can,
pushing down through your left heel bellybutton pulling up and in, abs tight
so our hips are working and our abs are working you can hold this for 30 seconds
if you want for a minute if you really need to do it to feel that right muscle
engagement but 10 seconds is enough. Allright then go ahead and release. Now from here I’m going to show you how to hinge and for this we’re gonna get the block,
put the block between your thighs squeeze it tightly and then bend your
knees…so almost everybody who hasn’t done yoga before is going to be
inflexible through your hamstrings, so to do a forward fold properly and safely
you’re going to need to bend your knees. So bend your knees hinge your hips pull
your butt straight back keep your chest upright, you want to keep your back flat
here that’s another that’s gonna be the next concept here but hinging at the
hips is really important here so not just falling forward and letting your
background but bending your knees and pulling the hips straight back to come
into this forward fold safely. All right the next part of this is keeping your
back flat and not rounded. So if you go into a forward fold with your legs
straight what’s going to happen is your back rounds almost immediately so notice now that my spine kind of looks like a C instead of a straight spine, so what you
want to do to prevent that is bend the knees again hinge at the hips pull your
chest forward notice that the back stays flat and because most of us don’t have
that hamstring flexibility you’re going to bend your legs to help you keep your
back flat, you can let your hands kind of come down to your shins if you have an
additional block you can put your hands to the block there on the ground alright
and then come back up. Alright so those are the two major movement concepts you
need to apply now let’s put that all together into our forward fold. So the
forward fold can start from maybe you’re lifting your arms up maybe you’re just
hands on the hips and you’re going down that’s irrelevant the point is we want
to safely fold with a flat back, engaged hips and core and feel a nice stretch to
the hamstrings. So let’s bend the knees hinge at the hips pull your chest
forward and I want you to think bringing your chest and your body weight forward
not to the point where your heels come off the ground but you should have your
weight evenly distributed through your feet. You don’t want to feel like your
hips are toward the back you also don’t want to feel like you’re too far forward
and your hips are on the toes and your weights coming on to your toes. That’s
going to allow you so shifting slightly forward like you’re kind of falling
forward is going to help you engage your core more, keep squeezing that block
between your thighs and even if you don’t have a block between the thighs
you want to think squeezing your legs toward one another.
Now we want to engage the hip flexor so I want you to squeeze the fronts of
your thighs and that’s going to help you stretch the back to your thighs now your
hands might just be on your shins right now, maybe you start with your back kind
of parallel to the ground you want to think pulling your chest forward keeping
the length through the front side of your body and then maybe slowly
stretching further down not at the expense of your spine though so don’t
just let your body collapse, keep your belly button pulled up in and keep your
abs tight, and then allow that engagement through the front of your body to
stretch the back side of your body. You shouldn’t feel any strain in your lower
back, if you do bend your knees more, focus on engaging your core more and
then maybe pull your chest forward a bit more.
And that’s that so that concept, those concepts that we just covered for the
forward fold can be applied to any type of forward
fold so not the one not just the one that we just did but also to a wide
legged forward fold, it also applies to a pyramid stretch, so anytime you’re
stretching your hamstrings focus on keeping your back flat, don’t allow your
spine to round, and that’s it. So hope you guys found that useful..keep in mind
there are more bonus resources on the website, if you’re not already watching
us on the website and I really hope you’re enjoying the program, hope you’re
getting stronger and if you have any questions you can reach me at [email protected] Thanks for watching and I’ll see you in the next video