Flexibility
Standing Forward Bend
uttanasana
About the Pose
A deep forward fold from the hips that stretches the entire back side of the body. Uttanasana is an introspective and calming pose that allows you to release tension from the spine and neck. It is a pose of surrender, inviting you to let go of the head and ego and turn your awareness inward.
How to Practice
- From Upward Salute, exhale and hinge at your hips, keeping a long spine as you fold forward.
- Bend your knees as much as needed to allow your belly to rest on your thighs. This protects your lower back.
- Let your head hang heavy, releasing all tension in your neck.
- Place your hands on the floor, on blocks, or on your shins. You can also grasp opposite elbows.
- With each inhale, try to lengthen your spine; with each exhale, try to fold a little deeper.
Purpose & Benefits
- Deep Hamstring Stretch: Stretches the hamstrings, calves, and hips.
- Calms the Mind: As a mild inversion, it increases blood flow to the brain, which can help relieve stress, anxiety, and mild depression.
- Stimulates Organs: Massages the abdominal organs, improving digestion and stimulating the liver and kidneys.
- Releases Spinal Tension: Lengthens and releases the entire spine.