When it comes to yoga, the first pose many people think of is the forward fold, and many say, “I can’t touch my toes! I’m too stiff.”

This is actually a typical misconception about the forward fold.

Other misunderstandings include:

1. "My legs are too long, and my arms are too short, so I can't touch my toes." We shouldn’t focus on whether our hands can reach our toes; instead, we should check if our abdomen can touch our thighs and our chest can touch our knees. This is unrelated to arm length. Imagine yourself as a piece of paper; regardless of body proportions, you can fold from the middle, bringing your upper and lower body together, showing it’s really not about proportions!

2. "My back is stiff, so I can’t fold." Many try to fold from the waist, but the lumbar spine has a natural forward curve—how can it fold backward at such an angle? It’s no wonder people who can’t forward fold say they have a stiff back; it’s really not a back issue.

So, what’s the truth? Not being able to touch your toes is just the surface; the essence is that you can't rotate your pelvis! Folding from the hips means rotating your pelvis. If you can’t rotate your pelvis, you’ll fold from your waist instead. If you can’t fold, you naturally can’t touch your toes.

Why is it so hard to rotate the pelvis? The top of the pelvis connects to the lumbar spine, and the bottom connects to the thighs. The muscles at the top include the lower back muscles, ligaments, and fascia, while the bottom involves the gluteal and thigh muscles. If these areas are tense, they’ll restrict your pelvic movement. For instance, tight hamstrings can prevent proper forward folding because they limit pelvic rotation.

Which muscles help with pelvic rotation? The core abdominal muscles, particularly the lower abs, assist in this movement. Core muscles aren’t just the superficial six-pack abs; they also include deep pelvic floor muscles.

How can you find the feeling of pelvic rotation?

1. Cat/Cow stretch: Focus on the pelvic area. Inhale, tilting the pubic bone down and the tailbone up and back. Exhale, extending the tailbone down while drawing the pubic bone toward the navel, engaging the abdominal muscles. Repeat 8-10 times to find the feeling of pelvic rotation.

2. Downward Dog: This pose should resemble a “V” shape, but beginners may create a “U” shape due to a lack of pelvic rotation. Engage the abdomen, extend the pubic bone back and up, and lift the sit bones toward the ceiling as if aiming for a lifted position.

Applying pelvic rotation to forward folds:

1. Use yoga blocks while standing on them. If your hamstrings are tight, slightly bend your knees and maintain abdominal contact with your thighs. This is key for rotating the pelvis rather than folding from the waist. Hold for one minute, grabbing your thighs, calves, or blocks.

2. Move into a deeper fold: After properly establishing the previous pose, maintain pelvic rotation while slowly straightening your knees, engaging the abdomen, and lifting the sit bones toward the ceiling.

Finally, remember that forward folding stretches the entire body, not just one part. Don’t practice forward folds for their own sake; when your body opens up naturally, it will happen. Yoga is about seeing the essence beyond the surface. Visit www.laquilaactivewear.com if you are interested!