{"id":12225,"date":"2022-09-17T22:27:07","date_gmt":"2022-09-17T22:27:07","guid":{"rendered":"https:\/\/srisrischoolofyoga.org\/na\/?p=12225"},"modified":"2022-10-25T13:03:14","modified_gmt":"2022-10-25T13:03:14","slug":"uttanasana-standing-forward-bend-for-strong-legs-and-back","status":"publish","type":"post","link":"https:\/\/srisrischoolofyoga.org\/na\/blog\/uttanasana-standing-forward-bend-for-strong-legs-and-back\/","title":{"rendered":"Uttanasana: Standing Forward Bend For Strong Legs and Back"},"content":{"rendered":"

Standing Forward Bend<\/b> \u2014 <\/span>Uttanasana<\/i><\/b> (OOT-un-AA-SUN-aa) \u2014 <\/span><\/i>is an intense, standing pose that provides a deep stretch along the backside of the body while calming the mind. It can be adjusted to increase or decrease levels of intensity in the hamstrings. The pose gets its name from the Sanskrit words, <\/span>Ut<\/span><\/i>, meaning intensity, <\/span>tan<\/span><\/i>, meaning to stretch or extend, and <\/span>asana<\/span><\/i>, meaning pose<\/span><\/p>\n

Level of difficulty: <\/span>\u00a0<\/b>Beginner\/Intermediate<\/span><\/p>\n

<\/h2>\n

Step-by-step instructions for Uttanasana or Standing forward bend<\/span><\/h2>\n

Contrary to popular belief, Uttanasana or Standing forward bend is not just about touching your toes.\u00a0<\/span><\/p>\n

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  1. Start by standing in Tadasana or Mountain pose and balance your weight equally on both feet.<\/span><\/li>\n
  2. Breathing in, extend your arms overhead.<\/span><\/li>\n
  3. Breathing out, bend your knees slightly and fold your torso over your legs down towards your feet, hinging from the hips, not the lower back.<\/span><\/li>\n
  4. Keep your hands resting either on the floor, beside your feet or on your legs wherever they reach.<\/span><\/li>\n
  5. Inhale and extend your chest to lengthen your spine.<\/span><\/li>\n
  6. On an out breath, move your chest towards your knees without rounding your back. Lift your hips and tailbone higher, without hyperextending your knees. Lift the kneecaps and gently spiral your upper, inner thighs back.<\/span><\/li>\n
  7. Let your head relax and move it gently towards your feet.\u00a0<\/span><\/li>\n
  8. Stay in the posture for 20-30 seconds and continue to breathe deeply.<\/span><\/li>\n
  9. Breathing in, stretch your arms forward and up and slowly up to a standing position.<\/span><\/li>\n
  10. Breathing out, bring the arms to the sides.<\/span><\/li>\n<\/ol>\n

     <\/p>\n

    Beginner\u2019s tip<\/span><\/h2>\n

    Hinge forward from the crease at the front of the hips, moving the pelvis and sacrum together, to protect the lower back.
    \n<\/span><\/p>\n

    <\/h2>\n

    Benefits of Uttanasana or Standing forward bend<\/span><\/h2>\n

    This standing forward fold is a great pose for counteracting backbends. When practiced correctly under the guidance of a certified yoga teacher, the posture can help relieve back stiffness.<\/span><\/p>\n