Standing Forward Bend Uttanasana
Description
The standing forward bend Uttanasana is a foundational yoga forward fold. The mover hinges at the hips and folds the torso toward the legs while letting the head hang. It stretches the hamstrings and lengthens the spine.
Muscle Group
Equipment Required
Uttanasana Forward Bend Instructions
- Stand with the feet hip width apart.
- Brace your core and keep the chest up.
- Inhale and lift the chest.
- Exhale and hinge at the hips folding forward.
- Let the hands hang down toward the floor or shins.
- Soften the knees if needed.
- Let the head hang heavy.
- Hold the pose then rise with a flat back.
Uttanasana Forward Bend Form & Visual
Uttanasana Forward Bend Benefits
- Stretches the hamstrings
- Lengthens the spine
- Strong yoga pose
- Useful warm-up
- Builds posterior chain flexibility
Uttanasana Forward Bend Muscles Worked
- Hamstrings
- Erector spinae
- Calves
Uttanasana Forward Bend Variations & Alternatives
- Forward Fold
- Downward Dog
- Toe Touch
- Seated Forward Fold
