Standing Forward Bend Uttanasana

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

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Take a deep breath in and raise your arms above your head.
  3. Exhale and fold forward from your hips, keeping your back straight.
  4. Place your hands on the floor or on your shins, depending on your flexibility.
  5. Relax your head and neck and let your arms hang down towards the floor.
  6. Hold the pose for 30 seconds to 1 minute, breathing deeply.
  7. 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

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