STANDING FORWARD BEND POSE
Sanskrit Name – Uttanasana
Sanskrit Name Meaning – Ut - Intense, Tan – Stretch, Asana - Pose
Type of Asana – Forward Bend Yoga Pose
Target Areas – Whole Body
WHAT IS STANDING FORWARD BEND POSE (UTTANASANA)?
Standing Forward Bend Pose (Uttanasana) targets your whole body, calms the mind and helps you feel more centred.
DO NOT PRACTICE STANDING FORWARD BEND POSE (UTTANASANA) IF:
You have a back injury
You’ve recently had surgery
BENEFITS OF STANDING FORWARD BEND POSE (UTTANASANA)
Relieves feelings of stress and anxiety
Calms the mind and helps you feel centred
Stretches hamstrings, calves and hips
Stimulates your liver and kidney
HOW TO PRACTICE STANDING FORWARD BEND POSE (UTTANASANA) IN 3 EASY STEPS
Start in Mountain Pose (Tadasana). Bend your knees slightly as you lean forward through your hips (not your back). Allow your hands to fall forward to the ground or next to your feet.
Inhale and extend your chest whilst lengthening your spine. Gently straighten your legs if you can, if not keep them slightly bent. Do what feels comfortable.
As you exhale, extend your torso down and lengthen through your spine. Extend the crown of your head towards the ground.
STANDING FORWARD BEND POSE (UTTANASANA) VARIATION – USE BLOCKS
Bend your knees slightly and use blocks to get your hands and body closer to the ground.
PREPARATORY POSES
Mountain Pose - Tadasana
Seated Forward Bend - Paschimottanasana
Standing Half Forward Bend - Ardha Uttanasana
Reclining Hand-to-Big-Toe Pose – Supta Padangusthasana
FOLLOW UP POSES
Downward Facing Dog Pose – Adho Mukha Svanasana
Chair Pose – Utkatasana
High Lunge – Ashta Chandrasana