Standing Forward Bend / Uttanasana
Step by step
- Start in Tadasana/Mountain pose
- Inhale as your raise your arms. On an exhalation bend forward, hinging from the hips. Keep length in the front of your body. Avoid bending from the waist - As with all forward bends it is more important to maintain length in the front of the body than getting down there.
- If it is possible with straight legs, place your hands/fingertips on the floor, in front of the feet, next to the feet, or holding on to the back of the ankles or calves.
- Alternatively you can bend your knees.
- Keep your hips over the heels as you press your heels in the floor, top of inner thighs roll in a bit.
- Pull the belly in and up deep from the pelvic floor, to protect the lower back, then you can reach the sit bones up. Let the head hang from the spine. On an inbreath increase length in the front of the body, on an outbreath maybe soften a little deeper into the pose.
- Stretches the back of the legs, the hips and spine.
- Strengthens the legs, thighs and knees.
- Balances the nervous system, calms the mind, relieves stress and mild depression.
- Improves digestion, stimulates the liver and kidneys.
- Relieves tension in the lower back when practiced with bent knees.
- Try it in class