Standing Forward Bend Yoga Pose (Uttasana)

The Standing Forward Bend (Uttasana) is a basic yoga pose. This pose has many variations, including Padahastasana, which is performed with the toes clasped together. Both of these versions of the pose are equally challenging, and both are used in modern yoga practice. If you are pregnant, it is important to not overstretch your ligaments or compression in the abdominal area. To make it easier, use a pillow under your belly and stretch your chest over it.

Benefits of Standing Forward Bend

The main differences between Standing Forward Bend Uttasana and the seated version are the distance between the feet and the hips. In the standing version, the thighs should be separated by two hip distances. If you want to do the inversion more deeply, you can place blocks under your hands.

Then, stretch your legs separately while avoiding to overstretch. Ideally, you should be able to hold the pose for 30 seconds to a minute. After holding the pose, you should take deep breaths and relax for 40-60 seconds.

While practicing Uttanasana, make sure to check your alignment with a qualified yoga teacher to avoid injury. These certified instructors can offer you the best form and help you modify the posture to suit your body.

How to do Standing Forward Bend?

  • Move 1 Exhale and let your body go. Now, fold your arms forward as if you were going to kiss your shins. If you feel that your back is being pressed too hard, bend your knees. Your hands should be wrapped around your heels. However, don’t pull your body forward. Your neck should be relaxed so your head is not too far from your spine.
  • Move 2 Remain in the same position for between 10 and 30 seconds. Then, take a deep breath and either stand or go into a forward bend.
Standing Forward Bend / Canva
Standing Forward Bend