Forward Bend Yoga Poses For Flexibility

Forward bending poses hold a higher importance than other yoga poses mainly because they go on to strengthen our abdomen and back, the main parts necessary for a right posture and a healthy body. Without a strong core and flexible spine one can not call himself fit.

Hence, below in table are mentioned all yoga poses for your back, to stretch it, increase flexibility and get rid of back pain. These yoga moves not only impact back but would help you lose belly fat, aid in weight loss and tone your abdomen.

All Forward Bending Poses (Table with benefits and pictures)

Yoga Poses (asanas) with benefits	Pose Image
Archer’s Pose (Akarna Dhanurasana) Level: Advanced Improves focus and memory Deep stretches the arms and legs Good for flat feet and sciatica
Big Toe Pose (Padangusthasana) Level: Intermediate Ideal for women who are trying to get pregnant Improves digestion Relieves headache
Child Pose (Balasana) Level: Beginner Great for stress, depression, and anxiety Relaxes upper back, neck and arms Helps sleep better at night
Downward Facing Dog Pose (Adho Mukha Svanasana) Level: Beginner Enhances hamstring flexibility and hip flexion Stretches Achilles’ tendons Strengthens wrists, ankles, toes and back
Extended Puppy Pose(Uttana Shishosana) Level: Beginner Stretches and relaxes arms and upper back Aids in weight and fat loss Rejuvenates stressed mind and body
Full Boat Pose (Navasana) Level: Intermediate Helps get rid of belly fat Improves digestion Tones back, thighs, and arms
Half Boat Pose (Ardha Navasana) Level: Beginner Strengthens knees and arms Improves balance and focus Tones abdominal muscles
Half Bound Lotus Standing Pose (Ardha Baddha Padmottanasana) Level: Advanced Great stretch for Achilles’ tendon and hamstrings Beneficial in hormonal imbalances Strengthens arms and legs
Happy Baby Pose (Ananda Balasana) Level: Beginner Induces feelings of relaxation and happiness Rejuvenates back, arms and hips Strengthens digestive system
Hare / Rabbit Pose (Shashankasana) Level: Intermediate Beneficial in urinary and reproductive disorders Deep stretches shoulders, arms and wrists Strengthens knees
Head to Knee Pose (Janu Sirsasana) Level: Intermediate Great stretch for hamstrings and calves Increases metabolism Strengthens back and shoulders
Intense Side Stretch Pose / Pyramid pose (Parsvottanasana) Level: Intermediate Stretches back, groin and inner thighs Tones abdomen and lower body Great for weight and fat loss
Knee to Ear Pose (Karnapidasana) Level: Advanced Improves balance Strengthens shoulders and knees Stretches back and feet
Lord of Fishes Pose II (Padma Matsyendrasana) Level: Beginner Stretches shoulders, abs and hamstrings Tones back and hips Aids in weight loss
Lunge Pose (Ashva Sanchalanasana) Level: Beginner Good for flat feet and mental stress Strengthens Achilles’ tendon, hamstrings and fingers Deep stretches the back and legs
Noose Pose (Pasasana) Level: Intermediate Improves seated balance and posture Strengthens knees and ankles Enhances focus and flexibility
One Legged Dog / Downward Dog (Split) Pose (Eka Pada Svanasana) Level: Intermediate Enhances hamstring flexibility and hip flexion Stretches Achilles’ tendons and groin Improves digestion and balance
Revolved Head to Knee Pose (Parivritta Janu Sirsasana) Level: Beginner Stretches and tones abdomen and arms Great for hip opening and stave off fat from legs Improves spine and neck flexibility and strength
Revolved Extended Side Angle Pose (Parivritta Parsvokonasana) Level: Intermediate Stretches groin and legs Helps trim down belly fat and tone abdomen Strengthens ankles, knees and wrist
Revolved Triangle Pose (Parivritta Trikonasana) Level: Intermediate Stretches hamstrings and Achilles’ tendon Relaxes back and hips Tones abdomen and shoulders
Seated Forward Bend Pose (Paschimottanasana) Level: Beginner Stretches legs and back Stimulates abdominal organs Relaxes mind
Standing Forward Bend Pose (Uttanasana) Level: Beginner Stimulates kidney, liver and pancreas for improved digestion Provides relief in obesity, stress and depression Enhances balance and spine strength
Standing Half Forward Bend (Ardha Uttanasana) Level: Beginner Corrects body alignment and standing posture Strengthens ankles and enhances toe grip Improves digestive and urinary functions
Threading the Needle (Parsva Balasana) Level: Beginner Great for mental and physical rejuvenation Stretches feet and shoulders Good for reproductive disorders
Tortoise Pose (Kurmasana) Level: Intermediate Deeply stretches back and hips Stimulates heart and lungs Strengthens shoulders and lower back
Upward Facing Forward Bend Pose (Urdhva Mukha Paschimottanasana) Level: Advanced Enhances sense of balance Stretches whole back and legs Reduces stress and feelings of panic
Warrior III Pose (Virabhadrasana III) Level: Intermediate Strengthens and tones the whole body Improves memory Corrects posture and improves balance
Wide Legged Standing Forward Bend Pose (Prasarita Paddotanasana) Level: Intermediate Provides relief from stress and obesity Strengthens ankles and wrists Enhances memory and flexibility