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Uttanasana

standing forward fold pose

Uttanasana

  • Stretches the calves, hamstrings & back

  • Strengthens the thighs.

Contraindications

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GETTING INTO THE POSE
  • From tadasana, straighten the legs and pull up the kneecaps to activate the legs.
  •  Exhale: bend forward at the hips.
  •  Keep the hips above the ankles.
  •  Slightly pull in your lower abdomen to create space in your lower back and make it easier to bend forward.
  •  Place the hands on the mat next to the feet, if you cannot reach them, place them on blocks or on the back of the calves or thighs. You can also bend your knees a little and slowly stretch them further from there.
  •  The head is in line with the spine.
  •  Shoulders away from the ears.
  •  Look towards the nose.
BREATH
  • Inhale: create lenght between the heels and the sit bones & the sit bones and the neck.
  •  Exhale: come deeper into the pose.

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  •  Breathe into the chest, feel how the back and side rise as you inhale.
GETTING OUT OF THE POSE
  • Inhale to ardha uttanasana or press the feet into the mat and come back up to tadasana with a long straight back.
PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES
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