Standing Forward Bend Pose, Uttanasana, (OOT-tahn-AHS-ah-nah)
uttana (intense stretch) + āsana (pose)
Also known as: Standing Forward Fold Pose, Standing Head To Knees Pose, Intense Forward-Bending Pose
Pose Type: Inversions, Standing, Stretching, Stress Relief, Headaches, Back Pain
Difficulty: Beginner
Calm your mind and feel a release down the backs of your legs in Standing Forward Bend.
standing forward bend Pose Fundamentals
In Standing Forward Bend, turn your focus away from trying to touch your toes, or flatten your palms on the earth.
Instead, turn your focus to the feeling. Feel a comfortable, intense stretch down the full length of your back and deep in your hamstrings.
Don’t force it.
Find the Standing Forward Fold in Sun Salutations (Surya Namaskar) A and B.
standing forward bend Pose benefits
- Stretches the hamstring, calves, hips, and back muscles.
- Calms and quietens the mind.
How To Do The standing forward bend Pose: Step-By-Step
1. Begin at the front of the mat in Mountain Pose with your hands at your hips.
2. Gently bend your knees and on an exhale, hinge your hips to fold your torso down and over your thighs.3. Drift your hands down. You may find them resting on the earth, or hanging loosely near the ground.
4. Inhale and lengthen your spine. Exhale, straighten your legs and lift your kneecaps.
5. Lengthen your neck and extend the crown of your head down towards your mat.
Variations: standing Forward Bend Pose
Bent Knees
If the stretch in your hamstrings feels too intense, simply bend your knees. Feel free to peddle your legs here, warming up your hamstrings for a deeper stretch.
Clasped Elbows
Alternatively, clasp each elbow with the opposite hand and hang here, releasing your neck. You can gently sway from side to side in this pose to give you a wonderful and comfortable stretch down your entire back body.
Common Mistakes in Standing Forward Bend
Rounding from the upper back. Many practitioners collapse from the chest and shoulders rather than hinging at the hips. The fold should initiate from the hip crease, keeping the spine as long as possible. Think about leading with your chest rather than your forehead as you fold forward.
Locking the knees. Straightening the legs to the point of hyperextension puts excessive strain on the hamstring attachments and the back of the knee joint. Keep a generous bend in the knees, especially if your hamstrings are tight. Over weeks and months of practice, you can gradually work toward straighter legs.
Forcing depth. Pulling yourself deeper into the fold or bouncing to touch the floor can strain the hamstrings and lower back. Let gravity and your breath do the work instead. With each exhale, allow your body to release a fraction deeper naturally.
Tips for Beginners
Place yoga blocks on either side of your feet and rest your hands on them instead of reaching for the floor. This brings the ground up to you and allows you to maintain a long spine throughout the fold. Try bending your knees deeply enough that your belly rests on your thighs, then slowly work on straightening the legs while keeping that contact. This ensures the fold happens primarily at the hips rather than the spine.
Related Poses
Preparatory Poses
Supta Padangusthasana (Reclining Hand-to-Big Toe Pose)
Counter Poses
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