Standing Forward Bend Pose (Uttanasana) – Practice This Asana In 3 Easy Steps | Yoga With Nutan

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:

  1. You have a back injury

  2. You’ve recently had surgery

BENEFITS OF STANDING FORWARD BEND POSE (UTTANASANA)

  1. Relieves feelings of stress and anxiety

  2. Calms the mind and helps you feel centred

  3. Stretches hamstrings, calves and hips

  4. Stimulates your liver and kidney

HOW TO PRACTICE STANDING FORWARD BEND POSE (UTTANASANA) IN 3 EASY STEPS

  1. 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.

  2. 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.

  3. 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

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