Hip Hinge or Sequential Articulation: Understanding Forward Bends in Yoga and Pilates
To hinge or not to hinge … that is the question!
I was recently asked an excellent question by one of the students booked onto our upcoming Pilates teacher training in September. Here’s the question (word for word):
“I did Iyengar yoga for a year, and during forward folds, we were always taught to have a straight back and bend from the hips, as opposed to rolling down, as Pilates advises.
I find it confusing as to which is really good for the spine, but maybe they are both doing different things to the spine. One is elongating (Iyengar), and the Pilates roll down is opening up the spine using core muscles to support.
Does that understanding sound right to you?”
Not only is this an excellent question, but it also demonstrates an ability to notice and enquire, an eagerness to understand, and the ability to reflect – all skills that are important for being an effective teacher, which we actively encourage during our training courses. After all, this is how we all learn, and the learning journey is ever-continuing.
This reflection is a great one, and the student has pretty much answered it themselves! There are different intentions and purposes to both approaches, and being able to understand them so you can cue and teach with these in mind is key.
Hinging from the Hip
Benefits:
Awareness of neutral spine: Hinging from the hips (hip flexion) keeps the spine long (in neutral) before moving into flexion, encouraging awareness of a neutral spine, which may be easier to embody initially (important for students to embody a neutral spine and pelvis or get as close as
possible to it).
Lengthening the back: As you fold over the front of the body, you lengthen the back of the body, opening the back line or back chain – including the hamstrings, glutes, and spine.
Reduced pelvic articulation: There is less requirement for the pelvis to articulate (counter-nutation of the sacrum) as you move back up, which may help with some sacroiliac joint issues. Be sure to keep the knees soft and the legs active.
Efficient movement pattern: Hip hinging with bent knees (as in a deadlift position) activates more of the larger hip and thigh muscles, increasing support and helping the legs to ground and activate. While ensuring the core is active and the spine is in neutral, this is the most efficient movement pattern for lifting heavy objects. The whole body is used for support and stability, with tension distributed efficiently throughout to avoid excess pressure in any one place.
Cautions:
Avoiding anterior tilt: Be aware of students ‘swan diving’ into a standing forward fold with an anterior tilt, which can cause lumbar lordosis or hyperextension, resulting in lower back compression / tightness. This is a common observation in class, especially in those with an anterior pelvic tilt or spinal hypermobility.
Knee and hip positioning: In a standing forward fold, ensure your ischium (sitting bones) are over the heels. For those with a posterior pelvic tilt, tight hamstrings or hyper extension in the
knee joint, it is common for the hips to be further back. Softending or bending the knees and ensuring weight distribution over the 4 corners of the feet is essential. Cue “press into the 4 corners of the feet” for increased stability.
Seated Forward Fold Challenges: Attempting to hinge forward in a seated forward fold with a posterior pelvic tilt can cause a rounded upper back due to tight hamstrings. Sitting on the edge of a block or focusing on lengthening the spine in neutral may help by bringing the hips further forward. Alternatively, focusing on lengthening the spine in neutral may be preferable to hingeing forward with poor posture. Using a belt or band can be helpful.
Risk of repetitive strain: Continual hip hinging, seen in some yoga sequences, can, in my experience, cause repetitive strain injury, particularly from the hamstrings pulling on the ischium (sitting bones) during dynamic movement without awareness of pelvic placement. Reducing the range of movement and varying movements can mitigate this risk. Cuing more activity through the front line to support the back line is also important in dynamic classes.
Sequential Articulation
Benefits:
Posture improvement: Lifting and lengthening into neutral as you roll back up can be beneficial for those with a kyphosis, helping them embody how it feels to stand tall and expansive.
Increased spinal mobility: Sequentially articulating through the spine (vertebrae and facet joints) increases spinal mobility, helping to reduce stiffness and increase synovial fluid, which hydrates the tissues.
Enhanced spinal awareness: Moving segmentally brings awareness to each part of the spine, allowing attention to be paid to naturally stiff or disengaged areas.
Active movement: Effective cuing can bring awareness to space being created as you lift ‘up and over’ each section of the spine. This more active movement is therefore likely to provide more support as you move deeper into the fold, particularly beneficial for those with an
anterior tilt or lumber lordosis.
Cautions:
Avoiding loaded flexion: Sequential articulation can be unhelpful for some spinal conditions such as spinal osteoporosis and certain disc issues. Avoid loaded flexion in these cases.
e.g Articulating from the mat in supine to seated – the ‘roll up’ in Pilates; and exercises that involve rolling on the back – the ‘roll over’ in Pilates and ‘supta upavistha konasana’ / ‘reclined angle pose’ in yoga.
Weigh benefits and risks carefully: Some gentle articulation with reduced range of movement (e.g ‘Spine stretch forward’ or ‘cat’), can be helpful for spinal conditions as the spine needs to move to supporting daily functional activities such as bending to tie a shoelace or loading a washing machine. As always, it’s important to consider the big picture and take other case history factors into account, weighing the potential benefits against possible risks.
Flexion limitations: Avoid too much flexion for those with kyphosis, focusing more on neutrality and gentle extension alongside scapular stabilisation.
Stabilisation and counter nutation: When performing standing roll downs/ups, ensure stabilisation from the feet (sitting bones over the heels) through the midline core. Practise rolling the pelvis away from the femur while seated first, as in the half roll back, to ensure counter nutation is properly embodied, supporting the spine.
To Summarise: Variety is the Spice of Life!
As you can see, there are benefits and cautions to both hip hingeing and sequential articulation. As a general rule of thumb, I would say:
Spinal articulation will generally stretch the spine more and is particularly helpful for those with a flat thoracic spine, anterior pelvic tilt, or lumbar lordosis.
While hip hingeing may be preferable for those with a kyphosis, posterior pelvic tilt, spinal osteoporosis, and certain lower back or disc issues (sacroiliac joint, posterior, bulging or slipped discs).
When teaching a group class, including a combination of both, with appropriate modifications, is prudent. What’s important is that you cue according to what you observe, encouraging students to embody movements in a biomechanically sound way while observing their own inner landscape.
As always – have a clear intention and purpose for your cues, and know your audience!
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Article by: Clare Francis
