Whether you are in a yoga class or pulling the groceries out of your car, forward bending with a rounded back puts too much pressure on those important bones in your spine. Each vertebrae must crunch together easily causing fractures for people with low bone density. Just yesterday in class, I saw someone rounding over to reach the floor with their fingers. After class I noticed that person putting their hand to their back. You don’t want to feel this type of pain after your yoga practice. It’s really important to focus on good form by keeping your back in a straight or neutral position and hinge at the hip.
So in yoga, forward folds such as Paschimottanasana (sitting forward bend) and Uttanasana (standing forward bend) can be too much for your spine, especially if you have low bone mass or osteoporosis. Now, for some limber people without bone concerns who can still achieve a straight back while bending over, forward folds might be ok. For others with low bone density and other issues, using a block or avoiding these poses would help relieve stress from your spine. Instead, try chest stretching exercises supported by your arms. Bending backwards is good for your back and even feels good. Give it a try!
