Standing Forward Bend Pose
- 1. Stand straight on your mat, and rest your hands on your hips. Inhale.
- 2. Exhale and gently soften your knees and bend forward, folding from your hips. You need to counterbalance the weight of your body. To do this, you must move your hips and tailbone slightly back as the rest of your body moves forward.
- 3. Remember to keep your knees soft as you do all of this. This will allow your buttocks to point up and your hips to move forward into the upper thighs.
- 4. Let your hands rest on the ground, next to your feet. Your feet must be parallel to each other, and your second and middle toes must point forward. Let your chest float over your feet. Widen the space between your chest bone and pubis. Feel the fold and the stretch from your hip bone.
- 5. If you feel it from the rounding of your lower back, you are doing something wrong.
- 6. You must feel a stretch in your hamstrings as well, and if you are not yet feeling it, extend your knees a little more.
- 7. Turn your thighs inward, and root yourself into your heels. This will allow better alignment.
- 8. Your head must be left to dangle, such that the crown reaches the floor. Look through your legs, and hold the pose.
- 9. When you wish to release the pose, contract the core and the abdomen muscles. Inhale and place your hand on the hips. Rise slowly, ensuring there is an elongation in your back. Let there be a distance between your pubis and your chest bone. Slowly stand up.
These are some amazing benefits of the Uttanasana.
- 1. This asana gives your back, hips, calves, and hamstrings a good stretch.
- 2. It calms your mind and relieves anxiety. It also helps quiet the mind.
- 3. It helps relieve headaches and insomnia.
- 4. This bend gives your digestive organs a good massage, thereby improving digestion.
- 5. The kidneys and liver are activated.
- 6. The thighs and knees become strong.
- 7. Menopause and menstrual problems are alleviated.
- 8. This asana helps cure high blood pressure, asthma, infertility, sinusitis, and osteoporosis.
Avoid this asana if you have the following problems:
- a. A lower back injury
- b. A tear in the hamstrings
- c. Sciatica
- d. Glaucoma or a detached retina
If you have a back injury, do this asana keeping your knees bent. You can also do the Ardha Uttanasana by placing your hands on a wall, such that they are parallel to the floor. Make sure your legs are perpendicular to your torso.