Table of Contents:
Uttanasana || Hastapadasana || Padahastasana || Standing Forward Bend || Upward Forward Fold
Video taken from the channel: Shammis Yogalaya
Standing forward bend
Video taken from the channel: Zao Yoga
Uttanasana Standing Forward Bend For Beginners
Video taken from the channel: Jivayogalive
How to practice standing forward bend or Uttanasana
Video taken from the channel: Yoganama
Improve Your Forward Bends in 7 Days. Day 1. Uttanasana Heels lifted. Iyengar yoga for Beginners.
Video taken from the channel: Yoga with Lin and Leo
Standing Forward Bend
Video taken from the channel: Yoga Journal
Forward Fold Yoga Pose Yoga With Adriene
Video taken from the channel: Yoga With Adriene
tan= to stretch or extend. Standing Forward Bend: Step-by-Step Instructions. Step 1. Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist.
As you descend draw the front torso out of the groins and open the space between the pubis and top sternum.Exhale and gently soften your knees and bend forward, folding from your hips. You need to counterbalance the weight of your body. To do this, you must move your hips and tailbone slightly back as the rest of your body moves forward.
Remember to keep your knees soft as you do all of this.Women who are pregnant or menstruating should not bend forward completely. Do Ardha Uttanasana by keeping the spine parallel to the floor and the palms on the wall to keep the abdomen soft and the back straight.How to do Uttanasana (Standing Forward Bend Pose)?
Start in the standing position or Tadasana. Place the hands on the hips. Take a full breath and expand your chest.Begin with practicing standing forward bend with five rounds of small durations, gradually moving to a lesser number of rounds with extended durations.
Slowly build up to be able to stay in the final position from a minimum of 3 minutes to 5 minutes. Follow up Poses Uttanasana.Uttanasana Steps Stand straight with legs together and hands straight down touch to the side of the thighs, like Tadasans. Take couple of deep breath and calm your mind. While exhaling, slowly bend forward from your Hip-joint, not from the waist.
Standing Forward Bend Pose Step-By-Step Begin standing in Mountain pose (Tadasana), with the feet parallel and separated hip distance apart. Place your hands on your hips and inhale to reach the crown of the head up toward the ceiling and find length along the spine.5 Steps to Master Standing Forward Bend. 1. Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.
ADVERTISEMENT. 2. Place your hands next to your feet or on the ground in front of you. 3. Inhale and extend your chest to.
The forward bend position is created by the action of the pelvis tilting, which allows the spine to pour out over your strong legs, almost like a waterfall. To get a feel for Uttanasana, try this supported modification first. Stand in Tadasana(Mountain Pose).
Place a.To practice Standing Forward Bend Pose in the right way, follow the steps given below: 1)Firstly, Stand upright in a straight posture (Tada asana), rest your arms on both sides of your thighs. 2)While exhaling, bend forward with the help of your hip bones.
Do not bend your knees.Benefits of Standing forward bend: Uttanasana is a Sanskrit word that pronounced as that simply means Ut means with power, tan means stretching and asana means body posture. In English, we also call it standing forward bend..
Uttanasana is a powerful yoga posture to cure various physical and mental issues. You can get amazing benefits with this yoga posture.Step 1 From Uttanasana(Standing Forward Bend), press your palms or fingertips into the floor (or blocks on the floor) beside your feet. With an inhale, straighten your elbows and arch your torso away from your thighs, finding as much length between your pubic bone and navel as possible.
How to Do a Standing Forward Fold (Uttanasana) Start at the top of your mat in mountain pose. Inhale, raise your arms straight up turning the triceps forward. Exhale, hinge at.
Exhale as you bend forward at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down.
Press your heels into the floor as you lift your sit bones toward the ceiling.Learn how to max your Standing Forward Bend—a calming posture to lengthen your hamstrings and activate your inner legs. Watch this video tutorial on how to move into Standing Forward Bend (Uttanasana)—a calming posture that lengthens the hamstrings and activates the inner legs.
List of related literature:
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from Staff Pose move into Seated Forward Bend (Paschimottanasana) (see Figure 12.6) by lengthening the torso on an inhale and bending at the hips while exhaling. | |
| from Integrative Gastroenterology |
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| from Methods of Group Exercise Instruction |
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| from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice |
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| from Healing Fibroids: A Doctor’s Guide to a Natural Cure |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind |
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| from Yoga For Dummies |
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| from Yoga For Dummies |
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| from Body by God: The Owner’s Manual for Maximized Living |
75 comments
I agree with the last comment forward folds are so difficult!!!
I understand why it is called yoga practice as I never seem to find it easy but am inspired daily to do better. This is day 105 of consecutive yoga and I will probably be still feeling like this on day 1005!
I am not giving up though as the spiritual, meditative and physical components ofyoga light my fire and not just in the abdominals
Keep it up Adriene you are a life changer
I tried it and it helps me a lot. I am able to touch the ground with my fingers. Now, I am trying to touch the ground with my palm. It feels good and so much relaxing. Thank you Adrienne
I also like how you talk about and show a little of the fluid spine… using the breath to extend. Sometimes all we focus on is the pose and stillness.
After watching your videos for a while I’ve been able to achieve both my seated and standing forward fold however I find that everyday it’s as if I’m right back where I started, how do I make this more permanent? ��
Just did the best forward fold because of this video:) thanks as always Adriene
When you do a forward bend, do you fold forward from the hip crease or from the bottom of your pubic bone/pelvic floor?
Excellent new insights into his posing which add a whole new dimension to the mind body connection making it come alive as a concept.
Are your legs supposed to burn with this pose? I’m just learning it and can feel it.��
Exercise is very nice, but I think it’s hard to apply the first time, is it normal or not? I wish my dear teacher to provide us with useful information and finally I wish you dear happiness
This video was uploaded in oct. 2012, but the video of Baby-Benji is from Christmaxx 2014… so, why do we see Benji here?
Thank you! I finally found your channel! This help me out a lot I’ve been having problems with forward bending for about 6 years now. I finally can do it now thanks to your brilliant instructions.
OH my bahahahaha—Adriene it’s been a weird day and your breath-laughter at “swan-dive right in” absolutely got me ������
Question: (If you still look at this old thread) How long/ How far through the pose does the back stay flat? Does the head hang down while the back stays straight? When do you round the shoulders?
Just discovered that you’ve done several 30 day journies!!! SCORE
I just cant do it. I have to do such a huge bend in the knees that my thighs become completely parallel to the floor and it just makes me exhausted. I feel horrible for not being able to do the most basic yoga exercise no matter how much i try:(
I’m glad you shared the salt-water taffy metaphor, it helped me the next time I came to this video again. Also I touched my toes! Never been able to do that before!
If I knew what salt water taffy was, then I might be able to do it ��
Being in forward fold really helps me get that thoracic extension, but the reminder to breathe is so key. Foundations man, thank you for pointing that out!
It was so painful all i can do in yoga is sit and breathe the hell out of it
I really liked this one for the stretch in the back of my legs and I really felt it along my spine! Namaste����
Hii
you’re great teachers.
I’ve been practicing yoga for about 20 days. Suddenly, I’ve got a knee pain laterally, I feel like as if something is moving inside knee.
I’d be thankful if you suggest me something like precautions while practicing yoga.
For example, most people say that one must pull knee caps up during standing poses. What does this actually mean?
Yoga teachers must illustrate this also.
I’ve seen so many yoga trainers on YouTube, but found your content most reliable.
Looking forward for a reply.
Can’t thank you enough.
Thanks for your amazing videos, I love all of them. I learn lots of things:) But for this pose, I think it is better to bend your knees. Especially for beginners, who dont have flexible hamstrings. Otherwise they may have some backpain.
That felt so good thank you. I love that you are doing one pose a video so I can make sure I am doing everything correctly. <3
Mmmmm…. forward fold feels good…..
But what is Salt water taffy??? ������
I’m wholly new to yoga, and I’ve been following YWA videos almost every day for about a month, and enjoyed them immensely. This is the first foundational video I tried because I’ve been having trouble and pain with my forward folds. It looks like what I’ve been missing is pressing into my heels. Made a huge difference! I would still like more guidance on how to “roll up” correctly as it sometimes hurts my lower back. Love these videos though, thank you Adriene, and thank you to everyone who comments with your experiences!
Uttamasana. West tries to westernize everything. One day they will say yoga is a gift of the west to the world.
I don’t know if I’ll get an answer from someone, because the video is very old (but still insanely helpful❤️). I am a beginner and now when I did forward fold, I realized that I can’t stay long in this pose, just may be 5-10 seconds because the muscles above the knees (sorry I don’t know how they are called) are going crazy! So I want to ask what cause this problem, is it me doing something wrong or it is my body that has no strength yet and it will get better with the time? Thank you❤️
How to prevent my spine from bending? It bends like a C! couldn’t keep it straight when I try this aasana
Thank you. Doing this for several minutes a day for some time activated my belly breathing musles and cured my chronic asthma.
Gracias amiga corazón soys muy fan tuyo Adriana ❤���� besos amiga
This is the way an instructional video for yoga should be! It is informative with a proper visual example of the Pose. Proving that seeing a form from a different angle/perspective can make a world of difference when understanding the proper stance and body positioning. She expresses the feelings her & your body may experience very well, so you’re not left wondering many “is this normal”. I appreciate that she gives allowances to those still new to yoga and again doesn’t just say what you can do as an alternative but leads by example. Lastly the thumbnail was better then 99% of the pics out there. I might be a bit modest but it felt “right” clicking on it. Like this was actually something to learn by not a body shaming, peep show:) Thank you for making this vid and I will definitely return to learn more from you. <3
What’s the difference between pelvis and pelvic bone? You said that tucking my pelvis to meet pelvic bone at 0:57.
I am a bit afraid of this pose, because I had a few herniated discs many years ago. How do I make sure I protect my lower back from curving in a bad way in this pose?
always learning something new, even though i have done this pose so many times:)
0:47 Did anybody noticed the custom made table from old sewing machine����
you are in very well shape and you put effort into your videos
Thank you Adriene! I am enjoying your videos as I learn about yoga!
That was a though one but I’m almost there. Adriene you are the best.
It looks that I’ll have to go all the way back to 2012 and relearn the basics, but it’s fine because I get to see your lovely bang phase ♥️
I am able to do the forward fold however when I wake up in the morning it’s as if I am right back where I started, even after working out☹️ please help, how do I make my forward fold more
Great demo. Doing lots of Bikram’s and loving it. For a change I went back to a Bikyasa class which was taught quickly, very little time to re-collect. No pain, not as hot, balances not as long but huge lower back pain that night. I’m pretty sure it was all the down and up (flow) and not getting directed on how-to. I was thinking “roll up one… at a time”… or with no thought really on what form, just trying to keep up. Think I needed to go back to the basics, hoping it’s this simple, and glad I saw this demo. BTW, this is how Yoga International describes coming up. Even though I hyperextend and can sandwich to my knees I definitely believe in bending the knees liberally as needed every day and pose is different: ) Sometimes it just feels better.
Hello! I love this video and all your other videos!! I can’t agree more with the people who say that you have a really calming voice to listen to and you look so kind and down to earth.
I have one question about this pose; is it ok to let you shoulder blades hang down towards the ears (and earth) when you’re down in the forward fold? Or do you still have to push them together so your chest is open. It feels more relaxed to let them hang but I dont know if it is right to do.. Hihi. Hope you can respond! Greetz, Aniek
Great, good toffee won’t break. It strings:) just a baby question, how long is it for one time?
I have to tell you Adriene (and your team) that your instructions are wonderful. I feel like you are talking to me and your descriptions of what to do really resonate with me. Thank you!
I cured my chronic asthma by several minutes a day of these deep folds. The diaphragm is trained. It was weakened by my mouth breathing.
In this pose where does the weight go? I’ve heard several instructors say to put the weight on the balls of the foot during forward fold.
When i do this pose my hamstrings will start to hurt so I bend my knees a little but then I start to feel like my feet and calves are falling asleep. Do you know what I can do to help with this?
Is it normal for beginners to feel weak n the legs as you are bending over? My legs start to shake even though I am bending them generously to try and release tension in my hamstrings.
Coming to these older vids after trying and not doing well at establishing the habit of full routines every day (three kids, iffy health at times, other excuses). I did fine with full-length sessions, but now I’m thinking I should have started here instead of trying to run before I could walk, as it were.
Love your videos! If the “best” I can do with my legs straight is basically table top pose and no further down, is there anything you suggest for me to try? I usually just bend my knees as much as I need, but sometimes I try to see if I could be more foldy?
Adriene, thanks for your videos. What do you mean by lifting the knee caps?
I just NEED to say THANK YOU!! I found your channel about a month ago, have been a beginner for many years because I just couldn’t get to the next step, my yoga foundation was very flat! BUT, since I found you, you have taken my practice to more dimensions!! Your instructions on the journey into a pose, your permission to move while in a pose “what feels good” has brought me so much joy to my mat!!!!!
So thank you again from the tips of my toes to the crown of my head. I totally LOVE your presence too, you make me smile ��.
I cannot flatten my back in a forward fold. My mid/upperback will sort of hump when I get past 90 degrees. Is there anything specific I can do to improve flexibility in that area??
Hi Adrian.
I have issues with forward fold. Lately I’ve been feeling a tugging behind my knee caps. What can I do to alleviate that? When I bend my knees generously it becomes less of a lengthening posture and more of a strengthening my quads posture, kind of in standing chair. I want to align my knees with my ankles, and I bend forward at the hips, keeping my navel tucked in and heart open. Is my chest suppose to be right against my thighs? Perhaps my hips are not loose enough? I’d love some advice!
Much love
So happy, I found a good tips to do forward bend without any stress! ��
Can you make a tutorial for advanced front bend? There are so many back bending tutorials but I can’t find a tutorial how I could get through my legs with my upper body so that my head comes out the other side of the legs same as my arms…?!
Because if I just stand here with closed legs I can touch my head to my leg without even doing an effort it doesn’t stretch at all… Only with open legs if I pull it stretches but I’m not good enough to go all the way through….
Hello mam i cant do this pose i cant straight my legs when i bent my knees then i fold my self what can i do?
Does this exercise suitable for people having degenerated disc in c4, c5, c6 and l4, l5, S1?
You ladies are incredible. Thank you for sharing your knowledge. Thank you for helping someone who is struggling. While there are a million videos out there, your series on how to make progress in backbends is the best.
I am excited to try this, my forward bends have always been horrific, even through dance and cheerleading when I was a teen. Now that I am older, it’s even worse. I hope this can help me to get back into yoga.
This is the most helpful explanation of forward fold that I’ve found and it works for me.
I want to touch the palms by the side of my feet. I get a severe pain around my buttocks when i try to bend more…any suggestions
I can’t even do the one with the chair. �������� The instant I start to fold over my back curves because the hinge between my legs and back is so stiff. I can only go maybe 5° with a “flat” back (considering that my back is overly curved even when standing). I don’t know what to do… I’ve been doing yoga for a year with no improvement. Is there something that can help?
Atlast i hv found a way to achieve forward bend…. Thanks a lot, lovely ladies… Keep doing and stay blessed. ��
Hello. Started to try to improve this pose and found your video. Should we keep the weight in the heels?
I try so hard even in the past with you to focus and breathe and you always break me out in laughter which is also wonderful. I’m getting awesome stretches in my goal is to do as many of these Foundation videos before I have to head out and pick up my sweet granddaughter Cai witch has now approached but I believe I can do one more for today��������
I am searching tutorial standing and sitting forward bending pose.Now I will follow your instructions.please share your email address or WhatsApp
can you be my personal yoga teach? I want to learn how to open up my hips and be able to get total flexibility and do the splits
This is a bit more challenging if you are tall correct? I’m 6’6
Amazing What most ppl aren’t giving notice to is the fact that you are bending from your hips as opposed to rounding your back which defeats the purpose of the pose…one of the best vids on this very beneficial asana…⚘
I’m too thin to get my stomach on my thighs. What should I be doing?
this is my goal. I can touch my toes now. Still working on head knee touch.
I tried it today and very first day it’s work for me….. definitely I will come after seven days
I can’t do it like you. You have such a perfect uttanasana. Make more videos please.
Was missing the tutorial s, happy to know one more with proper instructions, will definitely practice with the tips