Benefits: Standing Forward Fold pose lengthens the spinal column and stretches the backs of the legs and the back muscles. This posture stimulates digestive ...150Facebook0Twitter10Pinterest2LinkedInDiggTumblr1LoveThis64sharesInstructions1.FromMountainposeexhaleforwardhingingatthehips.Bendthekneesenoughtobringthepalmsflattothefloorandtheheadpressedagainsttheknees.2.Feelthespinestretchinginoppositedirectionsasyoupulltheheaddownandinandpressthehipsup.Workonstraighteningthelegstodeepenthestretchinthebacksofthelegs.ViewingadssupportsYogaBasics.Removeadswithamembership.Thanks!3.Breatheandholdfor4-8breaths,activelypressingthebellyintothethighsontheinhalation.4.Torelease:bendthekneeskeepingthebackstraight,inhalethearmsouttothesidesandinhalethearmsandtorsoupbackintoMountainpose.Benefits+ContraindicationsBenefits:StandingForwardFoldposelengthensthespinalcolumnandstretchesthebacksofthelegsandthebackmuscles.Thisposturestimulatesdigestive,uro-genital,nervousandendocrinesystems.Contraindications:Recentorchronicinjurytothelegs,hips,backorshoulders.Modifications+VariationsModifications:Placeyogablocksunderthehands.Variations:Therearemultiplevariationsontheplacementofthehands:A)Holdontothebacksoftheankles,B)Scoopthefingersunderthefeetuntilthetoesreachthewrists,C)Crossthearmsbehindthelegsandholdontothefrontoftheankleswithoppositehands,D)Clasptheelbowsbehindthelegs.VinyasaUseoneormoreofthefollowingposturestobuildasequenceleadinguptothispose:Mountain,HighLunge,DownDog,StandingSquat.Useoneormoreofthefollowingposturestobuildasequenceendingafterthispose:Mountain,HighLunge,DownDog,StandingSquat.50Facebook0Twitter10Pinterest2LinkedInDiggTumblr1LoveThis64sharesRelatedYogaArticlesHalfLocustTreeCamelHalfMoonHalfUprightSeatedAngleEagleComments1ReplyYogaisn’tareligion,andtherearemanyformsofYoga.TheYogathatusesexciersepracticesorposes(Asanas)iscalledRajaYoga.Thispracticethatusesexciersesandmeditation,combined,andaimstohelpyoufindfitnessandbalanceinmind,bodyandsoul.Ifthesethreearefitandinbalancet

Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Press your heels into the floor as you ...SkiptocontentNEWARRIVALSCLOTHINGWomenShopAllWomen's7/8LeggingsLongLeggingsCaprisTopsSportsBrasPantsShortsJackets&SweatshirtsJoggers&SweatpantsLeotardsDresses&SkirtsIntimatesMaternityMenShopAllMen'sShirtsShortsPantsJackets&HoodiesKidsShopAllKids'YOGAMATS&PROPSSHOPALLYOGAMATS&PROPSMatsBlocksBlanketsStrapsBolsters&CushionsMatCleanersEye&NeckPillowsFitnessAccessoriesTherapyAccessoriesYogaBundlesSandbagsTowelsShopAllYogaMats&PropsACCESSORIESSHOPALLACCESSORIESMatBags&TotesMatCleanersGripSocksFaceMasksJewelryFunStuffHeadwearWaterBottlesYogaShoesShopAllAccessoriesMEDITATIONSHOPALLMEDITATIONCushionsSmudgeSticks&IncenseMalasSingingBowlsPrayerFlagsAltarAccessoriesShopAllMeditationHOME&WELLNESSSHOPALLHOME&WELLNESSHomeDecorAromatherapyDiffusersKitchenCrystalsFaceMasksBooksBath&BodyShopAllHome&WellnessBRANDSTopBrandsAmongTheFlowersAuraCaciaAuroraeBYogaBalanceCollectionBella+CanvasBeyondYogaBuddhaPantsDYIdZiElectricYogaEverydayYogaFreePeopleGaiamGlyderHalfmoonHardTailHuggerMuggerJadeYogaLilybodMandukaMarikaMindOverLatherNativeYogaNOWOnzieprAnaRXLASpiritualGangsterTaviNoirToesoxWorkmanPublishingYak&YetiYolohaZafuko#-CLoading...D-HLoading...I-NLoading...O-RLoading...S-TLoading...U-ZLoading...STUDIOSSALEAccountSearchMyCart(0)YourcartisemptyLBDSaleStartsNow-upto75%off.Nocodeneeded.SHOPNOWPriceMatchGuaranteeFreeShippingon$75+:BuyNow.PayLater.:OnlineYogaClassesThatMoveYouNowreading:HowtoDoStandingForwardFoldinYogaSharePrevNextStandingForwardFold—Uttanasana(ooh-tuhn-AHS-uh-nuh)—calmsthemindwhilestretchingandrejuvenatingthewholebody.ThisposeisanessentialelementofSunSalutationsandhelpstopreparethebodyfordeeperforwardbends.Itiscommonlyreferredtoas"StandingForwardFold"or"ForwardBend."However,theliteraltranslationofitsSanskritnameis"intensestretchpose."ThiscomesfromthreeSanskritwords:"Ut"—meaning"intense""Tan"—meaning"tostretch""Asana"—meaning"pose

Practice Steps for Standing Forward Bend · Begin by standing on a nonskid mat with your feet parallel and hips-width apart. · Place your hands on ...CloseMenuUttanasana–StandingForwardBendPose:ExpandYourBreathCharlotteBellUpdated: March11,2020Original: April19,2015TweetWepracticeyogaasanas(poses)tofreethebodysothatitcanmoreeasilytakein,letgoof,andabsorbtheenergyofthebreath.InPatanjali’sEightLimbsofYoga,asoutlinedinthesecondchapteroftheYogaSutras,thepracticeofasana(i.e.thethirdlimbofyoga)immediatelyprecedesPranayama,expansionofthebreath.Thepracticeofyogaasanarelaxesandmobilizesthebody’sstructures,allowingustoreceiveandexpelthebreathwithgreaterease.Eventhoughallasanassupportdeeperbreathing,somedothiswithmorespecificity.BenefitsofUttanasanaQuiteoften,wethinkofchest-andheart-openingposesaslung-supportingposes,andthisistrue.However,forwardbendingposeslikeUttanasanaplayanimportantroleindeepeningthebreathaswell.Forwardbendingposesphysicallysupportthenaturalmovementsofyourlungsasyoubreathe. Thebackbodyexpansioninherentinanyforwardbendingpositionsupportsthenaturalrotationofyourlungsasyoubreathe.Whenweinhale,thelungsnaturallyexpandoutward,awayfromeachother,andtheoutersidesofthelungsrotateforwardintothesidesoftheribcage.Whenweexhale,thelungsmovebacktowardoneanotherandsettleintotheback.Allowingyourbodytooscillate—upanddown,outwardandinward—inresponsetotheinternalmovementofyourbreathsupportsfreerespiration.Exploringourbreathteachesusaboutthenaturalcyclesofreceivingandreleasinginherentintheday-to-dayflowofourlives.Rootyourselfinthegentlewaveofyourbreath.PrecautionsforForwardBendsInanyforwardbend,it’simportanttomakesurethatyourpelvisbendsforwardalongwithyourspine.InUttanasana,yourpelvisshouldtipforwardsothattheupperbody“pours”outofthepelvicbowlandyoursitbonesaretheapexofyourpose.Whenyoubendforwardfromthewaistinsteadoffromthehips,thefrontsoftheintervertebraldiscs,particularlyinthelumbar(lowback),sustainunhealthypressure.Ifyourpelvisdoesnoteasilytipforwardinaforwardbend,itislikelybe

PosesbyTypePosesbyBenefitPosesbyAnatomyTheYogaforYou(OOT-tan-AHS-ahna)ut=intensetan=tostretchorextendStandingForwardBend:Step-by-StepInstructionsStep1StandinTadasana,handsonhips.Exhaleandbendforwardfromthehipjoints,notfromthewaist.Asyoudescenddrawthefronttorsooutofthegroinsandopenthespacebetweenthepubisandtopsternum.Asinalltheforwardbends,theemphasisisonlengtheningthefronttorsoasyoumovemorefullyintotheposition.Seealso MoreStandingPosesStep2Ifpossible,withyourkneesstraight,bringyourpalmsorfingertipstothefloorslightlyinfrontoforbesideyourfeet,orbringyourpalmstothebacksofyourankles.Ifthisisn’tpossible,crossyourforearmsandholdyourelbows.Presstheheelsfirmlyintothefloorandliftthesittingbonestowardtheceiling.Turnthetopthighsslightlyinward.Seealso MoreForwardBendPosesStep3Witheachinhalationinthepose,liftandlengthenthefronttorsojustslightly;witheachexhalationreleasealittlemorefullyintotheforwardbend.Inthiswaythetorsooscillatesalmostimperceptiblywiththebreath.Letyourheadhangfromtherootoftheneck,whichisdeepintheupperback,betweentheshoulderblades.Step4Uttanasanacanbeusedasarestingpositionbetweenthestandingposes.Stayintheposefor30secondsto1minute.Itcanalsobepracticedasaposeinitself.Step5Don’trollthespinetocomeup.Insteadbringyourhandsbackontoyourhipsandreaffirmthelengthofthefronttorso.Thenpressyourtailbonedownandintothepelvisandcomeuponaninhalationwithalongfronttorso.Watch a demonstrationofUttanasanaGOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameUttanasanaPoseLevel1ContraindicationsandCautionsBackinjury:Dothisposewithbentknees,orperformArdhaUttanasana(pronouncedARE-dah,ardha=half),withyourhandsonthewall,legsperpendiculartoyourtorso,andarmsparalleltothefloor.ModificationsandPropsToincreasethestretchonthebacksofthelegs,standintheforwardbendwiththeballsofyourfeetelevatedaninchormoreofftheflooronasandbagorthickbook.DeepenthePoseToincreasethestretchinthebacksofyourlegs,leanslightlyforwardandliftupontotheballsofyourfeet,pullingyourheelsahalf-inchorsoawayfromthefloor.Drawyourinnergroin

As you bend forward, keep your hands on your thighs until you can touch your blocks. If you feel any strain in the hamstrings, low back, or neck ...YogaPracticeYogaforBeginnersYogaSequencesbyAnatomyYogaSequencesbyTypeYogaforAthletesUttanasana|ut=powerful;tan=tostretch;asana=postureAfteryearsofnudgingmyparentstotryyoga,theysurprisedmeonedaybytellingmethattheyhadbeenpracticingsomeoftheposesIhadshownthem.“Wecaneventouchourtoes!”theybragged.Theystoodreallytall,stretchedtheirarmsoverhead,andwithawhoosh,divedovertheirlegs.Theycrankedtheirnecksabittolocatetheirfeet,andthen,withalastbitofoomph,theysuperstretchedtheirfingersandtappedthetopsoftheirshoes.Havingachievedsuccess,theyflewallthewaybackup,handstothesky,andfinishedwithadramatic“Tada!”Youcanimaginehowadorablethiswastome,theirproudyogateacherdaughter.Ofcourse,Ididn’ttellthemthattheposethey’djustdone,calledUttanasana(StandingForwardBend),wasnotabouttouchingtheirtoes.Norwasitaboutsqueezingoutallthelengththeycouldmusterfromtheirfingertips.Fortunately,Ididn’thaveto,becauseafterthatbriefepisodeofinspiration,theyforgotallaboutyogaandstartedcollectingfrogstatues.Itturnsoutthatmyparentswereprettytypical.Notaboutthefrogs,butaboutthepose.ManypeoplearesurprisedtolearnthatUttanasanaisnotabouttheirfingersortoes—itisaboutalmosteverythinginbetween.TheSanskritworduttanasanacomprisesut,whichmeans“intense,”“powerful,”or“deliberate,”andtheverbtan,meaningto“stretch,”“extend,”or“lengthen.”Uttanasanaisastretchoftheentirebackbody,ayogictermthatcoverstheterritoryfromthesolesofthefeetandupthebacksofthelegs;spansthelower,middle,andupperback;risesuptheneck;andcirclesoverthescalpandbackdowntheforehead,finallyendingatthepointbetweentheeyebrows.WhenyoufoldforwardinUttanasana,youstretchthisentiresheathofmusclesandconnectivetissue.Thisisabigjob.Inordertofacilitateanicejuicystretchandavoidtuggingatyourtighthamstrings,it’shelpfultoknowhowtomoveintothepose.So,insteadofjustreachingforyourtoes,IsuggestthatyouwarmupforUttanasanabybringingyourattentiontothe

PlayClassesProgramsPlaylistsPauseArticlesResourcesConnectTeachersWorkshopsAcademyFreeclassesFREEProfilePreferencesYourclassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutProfilePreferencesYourClassesYourPlaylistsYourProgramsFAQAccountSettingsSignoutInstallappAppStoreGoogleStandingForwardBendEkhartYogaShareto...StandingForwardBend-UttanasanaStepbystepStartin Tadasana/Mountainpose.Inhaleasyouraiseyourarms.Asyouexhale,engageyourthighs,pullthebellyinandupdeepfromthepelvicfloorandbendforward,hingingfromthehips. Placeyourhands/fingertipsonthefloor,infrontofyourfeetornexttoyourfeet,orholdontothebackofyouranklesorcalves.Keepyourhipsoveryourheelsasyoupressyourheelsintothefloor.Rollthetopofyourinnerthighsslightlyin. Letyourheadhang,keepingtheneckrelaxed.Lengthenyourspineasyouinhale.Softendeeperintotheposeasyouexhale.Beginners’tipsBendyourkneestomaintainlengthinyourspine.Internallyrotatingyourthighswillhelpyoutospreadyoursittingbones,givingyoumoreroomtofold.Tryitinclass29:01LoosenyourstiffbackSandraCarsonBackbendsLowerbackSpineUpperbackBackhealthHathaAlllevelsNourishingEveningYogaSeniorsGentleyogaBenefitsStretchesthebackofthelegs,thehipsandspine.Strengthensthelegs,thighsandknees.Balancesthenervoussystem,calmsthemind.Improvesdigestion,stimulatestheliverandkidneys.Canrelieve tensioninthelowerbackwhenpractisedwithbentknees.WatchoutforPrioritizelengthinyourfrontbodyoverdepthinthepose.Bendyourkneesifyoufeelanydiscomfortinyour lowerback.Ifyouhaveany backinjuriespleasecheckwithyourhealthprofessionalbeforepractisingforwardbends.Youmayneedtomodifyoravoidthemdependingonyourindividualcondition.VariationsYoucanalsopractiseaRagDollversionofforwardbend:Keepingthelegsstraightorslightlybent,allowthebacktorelaxandround.Letyourheadbeheavy.Eitherallowyourhandstorestonthefloororcrossyourarmshookingeachhandintheoppositeelbowcrease.Fromhereyoumightliketoswayfromsidetoside.Tryitinclass29:01LoosenyourstiffbackSandraCarsonBackbendsLowerbackSpineUpperbackBackhealthHathaAlllevelsNourishingEveningYo

Standing Forward Bend stretches and lengthens the hamstrings and calves. It is common to have tight hamstrings if you run or play a sport that ...YourPrivacyRightsVerywellFitandourthird-partypartnersusecookiesandprocesspersonaldatalikeuniqueidentifiersbasedonyourconsenttostoreand/oraccessinformationonadevice,displaypersonalizedadsandforcontentmeasurement,audienceinsight,andproductdevelopment.TochangeorwithdrawyourconsentchoicesforVerywellFit.com,includingyourrighttoobjectwherelegitimateinterestisused,clickbelow.Atanytime,youcanupdateyoursettingsthroughthe"EUPrivacy"linkatthebottomofanypage.Thesechoiceswillbesignaledgloballytoourpartnersandwillnotaffectbrowsingdata.ListofPartners(vendors)Weandourpartnersprocessdatato:Activelyscandevicecharacteristicsforidentification.Useprecisegeolocationdata.Storeand/oraccessinformationonadevice.Selectpersonalisedcontent.Createapersonalisedcontentprofile.Measureadperformance.Selectbasicads.Createapersonalisedadsprofile.Selectpersonalisedads.Applymarketresearchtogenerateaudienceinsights.Measurecontentperformance.Developandimproveproducts.ListofPartners(vendors)IAcceptShowPurposes