Uttanasana | Staande Vooroverbuiging Houding | Standing Forward Fold Pose

  • Stretches the calves, hamstrings & back

  • Strengthens the thighs.

 

Contraindications
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GETTING INTO THE POSE
  • From tadasana stretch the legs and pull up the kneecaps to activate the legs.

  • Exhale: bend forward from the hips.

  • Keep the hips above the ankles.

  • Draw the abdomen in slightly to make space in the lower back and make it easier to bend forward.

  • Place the hands on the mat next to the feet, if you cannot reach them, place them on blocks or on the back of the calves or thighs. You can also bend your knees slightly and then slowly stretch from there.

  • The head is an extension of the spine.

  • Shoulders away from ears.

  • Gaze towards the nose.

BREATH
  • Inhale: make length between the heels and the sitting bones & the sitting bones and the neck.

  • Exhale: get deeper into the pose.

 

- Or -

 

  • Breathe into the chest, feel the back and sides rise on the inhalation.

GETTING OUT OF THE POSE
  • Inhale to ardha uttanasana or push the feet into the mat and come back up to tadasana with a long straight back.

PREPARATORY POSES
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SUBSEQUENT POSES
REPLACEMENT POSES
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