Standing Forward Bend Pose ("Uttanasana")

Description

Stand with your feet hip-width apart, about the width of two closed fists between your big toes and your heels, and distribute your weight evenly. As you exhale, hinge your torso forward from the hips and bend your knees as much as needed to bring your belly into contact with your thighs, then look between your thighs toward your tailbone. From there, lift your sit bones toward the sky, gradually working to straighten your legs without ever losing contact between your belly and your thighs. Let your arms hang relaxed toward the floor or rest them lightly for support, and keep your breathing calm as you allow your spine to lengthen.

Settings

Equipment

No Equipment

Positions

Stand Up

Muscle groups

Lumbar flexorsLumbar extensorsKnee extensorsHip extensors

Difficulty

Moderate

Movement

FlexionExtension