The Asanas – Standing Forward Fold Tutorial
Uttanasana
Standing Forward Fold stretches the entire backside of the body, and is known to soothe the nervous system. With feet hip-width apart and parallel, fold forward from your hips. Allow your head and arms to dangle over your legs. Option to grab opposite elbows and sway slightly. If you're holding tension in the jaw, circle the jaw or yawn out loud.
Sanskrit:
Uttanasana
Level:
Beginner
Step-by-Step Instructions
From Table pose
Step feet back, shift pelvis in line with shoulders, press weight back through heels
Inner thighs spin up to the ceiling, quads are engaged
Low belly hugs towards the spine, aim tailbone towards the ground
Press the ground away, hug shoulder blades back towards hips, puff up between shoulder blades
Reach the crown of the head forward, gaze down at the mat
Modifications and Variations
Knee down plank
Side plank
Category
Forward Bends