Uttanasana (Standing Forward Bend)

How to do Uttanasana

1. Stand in Tadasana with the feet hip-width apart.
2. Place the hands on the hips and, on an exhale, fold forward from the hip joints.
3. Bend the knees as much as needed to rest the belly toward the thighs.
4. Let the head and neck hang; rest the hands on the floor, shins or opposite elbows.
5. Hold for 5 to 8 breaths.

Coming out of the pose

1. Bend the knees, bring the hands to the hips and rise slowly with a long back.

Alignment cues

• Fold from the hips, not the waist.
• Weight slightly forward over the balls of the feet.
• Neck completely relaxed.
• Bend the knees freely; length in the spine comes first.

Beginner version and props

• Keep the knees well bent.
• Rest the hands on blocks or a chair.

Benefits

• Stretches the hamstrings and calves.
• Lengthens the spine and releases the neck.
• A calming pose between more active ones.

Who should take care

• With a lower-back or disc problem, bend the knees and fold only halfway.
• With high blood pressure, glaucoma or dizziness, keep the head above the heart and rise slowly.

If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.

Common mistakes

• Locking the knees and rounding the back to reach the floor.
• Coming up quickly, which can cause dizziness.

In a sequence

Before it: Tadasana (Mountain Pose)

Read more: Surya Namaskar: The 12 Steps of Sun Salutation

Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.