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

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