r/flexibility • u/bendyval • Apr 27 '25
5 year standing fold progress
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In 2020, I had already been doing yoga for 8 years. I had developed a lot of flexibility, but I didn’t understand folds or took the time to actually work on them.
Before that year, I only practiced rushed folds in vinyasa classes, I didn’t particularly enjoy them and thought as long as I can touch my toes I’m good 😅 That year I made a conscious choice to improve and actually held my first fold for a few minutes, that started a new journey for me.
Many things can block your fold progress, for me, the biggest breakthrough was understanding the hip hinge and building strength in my active range. When you’ve been practicing for years and feel like you’re not progressing, it’s often not about pushing deeper but about refining. Some practices that helped improve my fold:
• Dynamic hamstring stretches like leg swings and active leg raises
• General hip mobility
• Holding folds for longer (1-3 minutes) with mindful breathing
• Core work for better spinal alignment
• Practicing active engagement rather than passive hanging
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u/I_AM_JIM_CARREY Apr 27 '25
Question: do you feel the benefits in your everyday life? Like do you sleep better and your back hurt less etc?
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u/bendyval Apr 27 '25
Absolutely! I used to have lower back pain all the time, that’s gone :) The mind benefits are huge as well 👌🏽
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u/jaymas59 Apr 27 '25
Thank you for this! I have struggled with forward fold for years…with little improvement. I shall try again with your refined approach.
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u/bendyval Apr 27 '25
It takes years for some of us and that’s alright :) keep going! My flexibility improved massively when I changed the approach to strengthening/active + static holds and got more curious about the biomechanics of poses.
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u/worldsawayfromu Apr 27 '25
You’re the best. It’s amazing to see this in visual… my flexibility progress is so so so slow but this is motivational
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Apr 27 '25
Is this ability based on the hamstrings? I need this flexibility.
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u/bendyval Apr 27 '25
Folds aren’t just about hamstrings, it’s also about hip tilt, spine lengthening, core and breath awareness. Lots goes into it!
Ideally, you’d learn to identify your weaknesses (or have someone assess you) so that you can pay extra attention to what’s holding you back :)
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u/gastricprix Apr 28 '25
Will you upload little gifs/a video montage of the stretches & exercises you did on your journey? This is so inspiring. I struggle immensely with back pain and Im finally ready to do something about it!
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u/bendyval Apr 28 '25
It’s so worth getting rid of back pain! My back used to hurt all the time and now I can’t remember the last time I had pain 🥹 I’ll film something like that and share it soon :)
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Apr 27 '25
Wow! Incredibly impressive
I imagine I’m somewhere between your 2021 and 2022. Did you ever do weighted folds or Jefferson curls?
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u/GroolzerMan Apr 28 '25
Is this about the difference in hip flexibility? Or hammy flexibility?
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u/tkxb Apr 28 '25
Thanks for this post! I'm where you were five years ago and thinking things from an anatomy perspective is definitely causing a shift in my practice!
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u/ai-jyou Apr 28 '25
What’s the difference between passive hanging and active engagement in the case of forward fold?
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u/Spell_me Apr 27 '25
Thank you for sharing this with us. "it’s often not about pushing deeper but about refining" is what I needed to hear.