Standing Forward Bend - Uttanasana

Uttanasana or Standing Forward Bend (also Forward Fold, Deep Forward Fold) is another staple of asana practice; a simple bend from the hips, it begins to warm up the body for movement during yoga practice. Uttanasana is a gentle stretch forward which opens the hips, brings space between the vertebrae as well as stretching the often neglected muscles of the feet and ankles. The inversion of the head towards the feet soothes the nervous system as well as liberating the muscles of the lower back. This pose is perfect after standing or sitting for long periods of time.

Benefits: improves digestive health and reproductive health, opens the hips, groin and lower back, stretches the ankles, feet, calves and hamstrings, relieves headache, insomnia, menstrual discomfort and sinusitis, soothes the nervous system and can contribute to the relief of mild anxiety

Drishti: on the floor in front of you or with eyes closed

Technique: begin in Mountain Pose (Tadasana), inhale and raise your arms above your head, hands in namaste, extend your arms to the sides at shoulder height, hinge forward at the hips, keep your back flat and swan dive toward your feet, bring your hands to grip the ankles, or wrap your arms around your calves, gently pulling the head toward the knees, you can also grasp your elbows in front of you and let your body hang like rag doll, ensure that your weight is distributed evenly across all corners of your feet; breathe deeply; to come up, roll your body slowly upward, each exhale moving the body vertebrae by vertebrae until you reach a standing posture, hands in namaste in front of your heart

Modifications: if you have any back injury or are not yet flexible, bend your knees to ease stress on the spine; low blood pressure; if you are pregnant, modify the pose by widening your stance and bending your knees; you can also place blocks beneath your hands and in front of your feet (to rest your head) if your flexibility is extremely limited

Contraindications: knee injury, back injury

Counterpose: Locust Pose (modified for all but advanced practionners), Childs Pose, Easy Pose or Cobra Pose