Standing Forward Bend Pose (Uttanasana)

The Sanskrit word “Ut” means intense, “Tan” means to stretch and to extend and “Asana” means yoga pose or posture.

Standing Forward Bend Pose (Uttanasana) (northsydneyoga)

Benefits of the Standing Forward Bend Pose (Uttanasana):
Uttanasana (Standing Forward Bend Pose) increases the flexibility of the hamstrings and lower back. The mind is also soaked in blood preventing dryness from occurring. Blood soaks into the mind allowing fresh nutrients to soak into brain.

How to perform the Standing Forward Bend Pose (Uttanasana):
- Start the asana from Urdhva Hastasana, swan dive the arms out to the side while folding forward. Make sure the fold comes from the hips, deepening the hip creases, and not from the back.
- Now, bring your fingertips in line with the toes and press the palms flat.
- Engage the quadriceps muscles of the thighs. The more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open up.
- Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles and let your head hang.
- Hold this posture for 20 to 30 seconds and then return back to normal position.

Durations/Repetitions of the Standing Forward Bend Pose (Uttanasana):
Hold Uttanasana (Standing Forward Bend Pose) for 20 to 30 seconds and repeat the same atleast twice.

Difficulty Level and Advancement of the Standing Forward Bend Pose (Uttanasana):
Uttanasana (Standing Forward Bend Pose) is a difficulty level 4 asana recommended for intermediate yoga practitioner.

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