Standing Forward Bend Uttanasana
Description
This exercise involves standing with feet hip-width apart and bending forward at the hips, reaching towards the ground with hands or fingertips. It is a yoga pose that stretches the hamstrings, calves, and spine while also calming the mind.
Muscle Group
Equipment Required
Standing Forward Bend Uttanasana Instructions
- Stand with your feet hip-width apart and your arms at your sides.
- Take a deep breath in and raise your arms above your head.
- Exhale and fold forward from your hips, keeping your back straight.
- Place your hands on the floor or on your shins, depending on your flexibility.
- Relax your head and neck and let your arms hang down towards the floor.
- Hold the pose for 30 seconds to 1 minute, breathing deeply.
- To release the pose, inhale and slowly roll up to standing, one vertebra at a time.
Standing Forward Bend Uttanasana Form & Visual
Standing Forward Bend Uttanasana Benefits
- Increases flexibility in the hamstrings
- Improves range of motion in the hips
- Stretches the lower back muscles
- Helps to prevent injury in the lower body
- Can alleviate lower back pain
Standing Forward Bend Uttanasana Muscles Worked
- Hamstrings
- Glutes
- Lower back
- Calf muscles
- Hip flexors
Standing Forward Bend Uttanasana Variations & Alternatives
- seated-forward-bend-paschimottanasana
- wide-legged-forward-bend-prasarita-padottanasana
- standing-wide-legged-forward-bend-uttanasana
- standing-half-forward-bend-ardha-uttanasana
- downward-facing-dog-adho-mukha-svanasana