Uttanasana (Standing Forward Bend)

The Uttanasana or Standing Forward Bend is one of the most fundamental asanas or poses in the practice of yoga. It is believed to have been around since the ancient days of yoga and has remained a popular part of modern practice since then. The pose is known to be a mild inversion, which is when the head is positioned below the heart.

The muscle groups affected by the practice of Uttanasana primarily include the hamstrings and the muscles located in the back. It targets the hip flexors, quadriceps, and front ribs which helps in stretching the hamstrings as well as working out the abdominal area. It is known to be a beneficial pose for relieving stress and headaches and its practice stimulates blood circulation which energizes the body.

The purpose of the Uttanasana is to both strengthen and stretch the entire back and leg muscles, while simultaneously calming the mind and reducing levels of stress and anxiety. It can also be used to promote good posture, derive greater flexibility in the spine, and increase bodily awareness.

Instructions:

Stand with your feet slightly apart and your arms next to your sides in Mountain pose (Tadasana).

Inhale deeply raising your arms up towards the sky in Upward Salute (Urdhva Hastasana)

As you exhale, bring your stomach in, push your hips out behind you and bend forward from your waist.

Bend your torso forward and down until your hands reach for your thighs, toes or the ground. This will be contingent on your body’s general range of motion.

Pause in this position for a few breaths, lengthening your spine with each inhale and folding more deeply with each exhale.

With every breath, slide your hands further down, along your legs.

Keep your abdomen tucked inwards and your spine extended as you lengthen your body.

Once you have a good stretch, pause for a few breaths in the pose. Once you are ready to come back up, swan dive back up and return to Upward Salute (Urdhva Hastasana) and return your arms to your sides.

Tips and Tricks:

To increase the intensity of the pose, fold deeper trying to bring your chest to legs.
Make sure not to lock your knees and to keep them slightly soft to protect them from any damage.
Fold further with every exhale.

Typical Sequence:

Uttanasana is included in Sun Salutation A.