StandingForward Bend
Standing Forward Bend
Uttanasana
A standing forward fold that deeply stretches the hamstrings and calves while releasing tension in the spine and neck. The upper body hangs heavy toward the floor as the legs stay straight or slightly bent.
- ·Stretches hamstrings
- ·Calms the mind
- ·Relieves stress
Instructions
- 1Stand in Tadasana with your feet hip-width apart and your weight evenly distributed.
- 2Inhale to lengthen your spine, then exhale and hinge forward from your hips, not your waist.
- 3Let your torso drape over your legs, releasing the crown of your head toward the floor.
- 4Bend your knees generously if your hamstrings are tight, keeping the spine long rather than rounded.
- 5Rest your hands on your shins, on blocks, or let your fingertips touch the floor.
- 6With each exhale, allow your upper body to soften and descend a little deeper.
- 7To come up, press your feet into the floor and rise slowly with a flat back or by rolling up through the spine.
Contraindications & precautions
- ⚠Herniated lumbar disc — forward flexion under load increases disc pressure and can worsen the condition.
- ⚠Severe sciatica — deep forward bends may stretch the sciatic nerve and intensify radiating pain.
- ⚠Glaucoma or detached retina — the head-down position increases intraocular pressure and should be avoided.
