StandingBeginner

Standing Forward Bend

Uttanasana

Standing Forward Bend (Uttanasana) delivers an intense stretch by folding the torso over long legs, inviting quiet introspection in an active inversion.

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How to Perform

1
From Tadasana, inhale to reach arms overhead and lengthen spine.
2
Exhale to hinge at hips, keeping legs straight as palms come to floor beside feet or to blocks.
3
Shift hips slightly forward to stack ankles under hips while lifting kneecaps.
4
Allow crown of head to release toward shins, drawing torso closer with each exhale.
5
Hold for 3–5 breaths, then lead with chest to come halfway up before slowly returning to standing.

Benefits

Elongates hamstrings, calves, and back musculature while strengthening legs.
Compresses abdominal organs to support digestion and relieve bloating.
Calms the nervous system and eases fatigue by reversing blood flow.

Alignment Cues

Feet remain parallel, hip-width apart or together.
Weight stays centered between heels and toes.
Elbows can bend outward to draw torso toward thighs.
On exit, roll up slowly or come through a half lift to protect back.

Common Mistakes

No common mistakes listed.

Contraindications

• Acute low back injury or disc herniation
• Uncontrolled high blood pressure or glaucoma
• Late-term pregnancy

Recommended Props

BlocksStrapWall