The Sanskrit name for the Standing Forward Bend is Uttanasana meaning -ut = intense, tan = to stretch or extend, asana=posture.

The Standing Forward Bend is one of my favourite postures because of its’ tremendous full-body stretch and energizing effect.  It’s a posture that I teach in all of my Hatha Yoga Classes and practice on my own regularly. It’s excellent to perform in the afternoon if you’ve been sitting for hours and need a pick me up. It will release back muscle tension, stretch out your legs, upper back and shoulders. 

Instructions

Step 1

Stand in mountain pose and take a few deep breaths.  Bring your feet together, or just slightly apart (no wider than hip-width). Ensure that your feet are parallel and firmly rooted onto the floor.   

Step 2

Inhale a full breath and lift both arms towards the ceiling, lengthening your spine.  On the exhalation, bend forward from your hips (hinge from the hips) and bring your chest towards your thighs. Keep your legs straight – slightly bend them if you need to modify.   

Step 3 

Place your arms where it’s comfortable; rest your hands on the floor or on blocks, let your arms dangle, cross your arms, or rest them somewhere on the front or back of your legs.  

Step 4 

Completely relax your neck muscles by bringing your chin to your chest.  Keep your feet anchored to the floor

Step 5

Hold the posture for 30 seconds -2 minutes, releasing any time you start to feel uncomfortable.     

Step 6

To release the posture, slightly bend your knees, and slowly move your torso up-hinging at your hips (avoiding rolling your spine), until you’re in an upright standing position.  

Step 7

Stay in mountain pose for a few breaths. 

Contraindications and Cautions 

If you struggle with any back issues, keep your knees bent.  If you have any disc issues-protruding or herniated, it is essential to avoid full spinal flexion and not bend forward completely.  To modify, bend forward part of the way, coming down ½ way and placing your hands on your thighs, a chair or the wall with your legs perpendicular to your torso, and arms parallel to the floor, and a flat back.

Props 

While holding the postures, hands can be placed on blocks, a chair or wall.  

Benefits

• Calms the brain and helps relieve stress and mild depression

• Stimulates the liver and kidneys

• Stretches the hamstrings, calves, and hips

• Strengthens the thighs and knees

• Improves digestion

• Helps relieve the symptoms of menopause

• Reduces fatigue and anxiety

• Relieves headache and insomnia

• Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis (1)

Be well.

Anita

QUOTE OF THE WEEK

“Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again. Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.”

Thich Nhat Hanh

RESOURCES

1) The Yoga Journal

DISCLAIMER

Yoga is not a substitute for medical attention, examination, diagnosis or treatment.  Yoga is not recommended and is not safe under certain medical conditions.  I affirm that I alone am responsible to decide whether to practice yoga.  If I am not sure, I take full responsibility to obtain permission from my medical practioner.  I hereby agree to irrevocably release and waive any claims that I have now or hereafter may have against The County Yoga Loft. 

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