Welcome to Yahweh Yoga!

Forward Bend

Step By Step

  1. Stand in Mountain with hands on hips.
  2. Exhale and bend forward from the hip joints, not from waist.
  3. Descend drawing the front of the torso out of the groins and open the space between the pubis and top sternum.
  4. Move fully into the position while lengthening the front torso.
  5. The knees should be straight and the palms or finger tips on the floor slightly in front or beside the feet. You may use a block or press your hands into your thighs if you can not reach the floor.
  6. Press heels firmly into the floor and lift the sitting bones towards the ceiling.
  7. Shins In thighs Out.
  8. Allow the head to hang from the root of the neck, which is deep in the upper back, between the shoulder blades.


  • Calms the brain and helps relieve stress and mild depression.
  • Stimulates the liver and kidneys.
  • Stretches the hamstrings, calves and hips.
  • Strengthens the thighs and knees.
  • Improves digestion.
  • Helps relieve the symptoms of menopause.
  • Reduces fatigue and anxiety.
  • Relieves Headache and insomnia.
  • ThTherapeutic for asthma, high blood pressure, infertility, osteoporosis and sinusitis.


  • Unmedicated high blood pressure.
  • Detached retina, weak eye capillaries, glaucoma, conjunctivitis or any inflammation of the eyes or ears.
  • Recent or chronic injury or inflammation of back, shoulders or knees.

Common Misalignments

  • Too much of a curve in the back.
  • Setting the gaze towards the earth.
  • Acute sciatica (with inflammation).


  • Interlace fingers behind back, lift arms, pulling elbows towards each other behind back.