Standing Forward Fold Pose

Name: Standing Forward Fold
Sanskrit: Uttanasana
Pronunciation: OOT-tan-AHS-anna
Pose Level: Beginner

Start by positioning yourself in Tadasana (Mountain Pose).
Inhale deeply and raise your hands in Urdvha Hastasana and in the subsequent exhalation bend forward. The bending must take place at the level of the hips, and not higher at the level of the waist. As you lean forward, try to push your torso forward and try to create space between your pelvis and breastbone. If you can't do this with your legs straight, try bending your knees. This will allow you to both reach lower and not hyperextend the hamstrings.
Once you have reached your torso limit, put your hands on the stone and touch the mat with your palms and relax your head.
At this point, keeping the base stable, push your feet to the ground and try to send your butt slightly higher trying to straighten your knees. This must be done gently without forcing excessively. We each have a different muscle stretch range, so get to where you feel comfortable, and don't push yourself any further.
On the next inhalation, push your hands onto the mat, try to reach forward and lift your torso, tensing the spine. If you can, try to look forward, but don't strain your neck too much.
On the next exhalation, let go of both your hands and your entire upper body and lean forward as much as possible, as you did before.
At this point, you can stay in this position and take a few deep breaths, or you can continue to do the cycle just described inhale / tension the spine forward and exhale / relax the torso towards the ground.
Once finished, try to come up with your torso while keeping your back straight. To ensure that there is less weight on the spine as you ascend, place your hands in your hips. This will make lifting your torso easier and less tiring.

The forward bend works by gently massaging the entire belly. Thus digestion is improved and stomach pains are cured. Stomach pain is also relieved during the menstrual period.
    It stimulates and improves the normal functioning of important organs such as the liver, spleen and kidneys.
    Thanks to the lengthening to which the spine is subjected, the nerves are significantly rejuvenated. Many forms of back pain subside or disappear altogether.
    It reduces stress and calms the mind.
    The thighs and knees are strengthened.
    The hamstrings, calves and hips are stretched.
    Reduces neck and shoulder strain.
    It reduces headaches, anxiety, insomnia and high blood pressure.
    After finishing this asana, one feels at peace, calm and peaceful, the eyes shine and the mind is placated.

Pose Modifications

if you are stiff in your hamstrings or lower back, always bend your knees.
First of all get to touch the mat with your hands, this is the most important thing. Only then can you work on the legs trying to straighten them.
The position should be done with your feet together, but if you have problems with balance, spread them slightly apart. This will greatly help you feel more stable and lean forward.


If you do not have the flexibility to perform this asana perfectly, which is normal if you have recently started yoga, practice with a brick or bend your knees until you are able to touch the palms comfortably on the ground and in the at the same time keep your legs straight.

If you have severe back problems or other types of ailments, talk to a doctor before practicing this or any other yoga posture.

Poses Commonly Transitioned too:
Mountain Pose (Tadasana),  Plank (Phalakasana)
Poses Commonly Used Before Hand:
Halfway lift (Ardha Uttanasana), Upwards Salute ( Urdvha Hastasana)

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