Standing Forward Bend

Uttanasana

Pronounce: oo-TAH-NAH-sah-nah

Instructions

Stand with your feet together, feet parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet. Draw your kneecaps up and lift your sitting bones toward the sky. Let your head hang. Hold the pose and take slow, deep breaths. Place your hands on your hips. Lengthen your spine with an inhale and rise to standing. Alignment Cues: Relax neck Do not lock knees Press heels into floor Lift kneecaps Lift sit bones toward sky Modification: Bend your knees. Hold onto your shins to lessen the stretch.
Exercise Name: Standing Forward Bend Instruction: Stand with your feet together, feet parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet. Draw your kneecaps up and lift your sitting bones toward the sky. Let your head hang. Hold the pose and take slow, deep breaths. Place your hands on your hips. Lengthen your spine with an inhale and rise to standing. Alignment Cues: Relax neck Do not lock knees Press heels into floor Lift kneecaps Lift sit bones toward sky Modification: Bend your knees. Hold onto your shins to lessen the stretch. Primary Body Parts: Hamstrings, Lower Back, Spine Secondary Body Parts: Calves, Middle Back / Lats, Upper Back & Lower Traps Equipments: Categories: Forward bends, Inversions, Standing