The Power of Breath: The Forward Fold

Hey y’all,

As we continue to focus on the power of breathing through movement, I want to introduce you to the forward fold pose, also known as Uttanasana in Sanskrit. The forward fold pose is powerful not only for giving the back an intense stretch. It may help lengthen the spine and loosen tight hamstrings, reducing digestive ailments such as constipation. This movement is also great for breathing because it allows for deep, diaphragmatic breathing.

The forward fold can help improve diaphragmatic breathing (aka belly breathing) by increasing its range of motion. The motion of bending forward and compressing the abdomen can activate and engage the diaphragm muscle while decreasing your response to stress and other psychosomatic conditions.

Did you know diaphragmatic breathing and mental health are connected?! And May is mental health awareness month? Can we say alignment?

Here are three benefits how belly breathing helps your mental health:

Alleviates muscle tension

Deep breathing is one of the best ways to lower stress in the body. This is because breathing deeply sends a message to your brain to calm down and relax. The brain then sends this message to your body.

Improves mental clarity

Belly breathing can increase oxygenation in the brain, which can improve cognitive function and mental clarity, which aids positive thinking, concentration, memory, and decision-making.

Regulates hormones

Abdominal breathing activates the hypothalamus, which connects the nervous system to the endocrine system, which controls and regulates hormonal activity. The simple act of inhaling and exhaling slowly has been shown to regulate the production of stress hormones like cortisol and can help reduces our blood pressure, which can balance the body's hormonal systems.

While you practice Uttanasana (aka forward fold pose), I encourage you to continue to be mindful of breathing deeply into your belly, feeling your rib cage expanding in all four directions. Pay attention to how your breath affects your body and mental state while retraining to avoid shallow, rapid breathing during your workouts this month.

Cheers, Tiana

Movement Snack

This month we’re focusing on the power of breath in movement. Watch our new video HERE and let us know your thoughts!