Standing Forward Bend

Uttanasana

Standing Forward Bend is a calming posture that will stretch your calves, hamstrings, and back muscles while rejuvenating your mind and body.

Other Names

• Forward Fold

• Forward Bend

Benefits

• Lengthens spine, torso and back muscles

• Stretches calves, hamstrings, and hips

• Relieves neck and shoulder tension

• Calms your mind and helps reduce stress

• Strengthens thigh and abdominal muscles

• Therapeutic for anxiety, high blood pressure, headache, and infertility

Contraindications

• Back injury (can modify by bending knees)

• Second and third trimester of pregnancy (can modify by widening feel apart and bending knees)

• Ear or Sinus Infection

Modifications

• If you have a back injury or low back pain you can bend your knees and begin straighten them as you become more flexible

• Gently squeeze a block in between your thighs as you forward bend. This can help relieve back pain and allow you to stretch more deeply

• If this posture is too intense for you, try placing your feet hip-width distance apart for more comfort

Chakras

This posture activates the Root Chakra (Muladhara) as well as the Sacral Chakra (Svadhisthana), and invites in a sense of grounding, vitality, creativity, and connection.