Forward bends poses
Poses that fold the torso towards the legs, lengthening the whole back line of the body.
Beginner forward bends 9
Learnable in a first class, with a version that works for most bodies.
Intermediate forward bends 9
Assume a working base of strength and range, and a teacher who has watched you move.
Advanced forward bends 4
Long-practice poses. The risk is rarely the shape itself — it is arriving at it years early.
Questions
What are forward bends in yoga?
Poses that fold the torso towards the legs, lengthening the whole back line of the body. YogaPath lists 22 of them, from Bound Angle Forward Fold through to Upward-Facing Forward Bend.
Which forward bends should a beginner start with?
The 9 poses in this family marked beginner: Bound Angle Forward Fold, Cross-Legged Forward Fold, Downward-Facing Hero Pose, Half Standing Forward Bend, Head-to-Knee Pose and others. Each has a version that works for most bodies, and each page lists who should skip it.
Are forward bends safe for everyone?
No family of poses is. Each page in this group lists its own contraindications — pregnancy, blood pressure, glaucoma, and neck, knee, shoulder or wrist injury all rule out specific poses. Read the cautions on the individual page, ask your doctor if a condition applies to you, and learn the poses with a qualified teacher.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written. Energy figures derive from the 2024 Adult Compendium of Physical Activities. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.