5 Steps to Grasp Standing Ahead Bend

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Subsequent in YOGAPEDIA Modifications to go searching protected alignment in your physique in Uttanasana >

Uttanasana (Standing Ahead Bend)

ut = intense
tan = to stretch or lengthen
asana = pose

Income: A soothing posture that lengthens the hamstrings and prompts the inside legs

Instruction

1. Stand alongside alongside along with your ft collectively. Bend your knees barely and fold your torso over your legs, transferring from the hips, not the decrease as soon as extra.

2. Place your arms subsequent to your ft or on the underside in entrance of you.

3. Inhale and lengthen your chest to elongate your backbone. Preserve your gaze directed ahead.

4. Exhale and gently press each legs in route of straight. Elevate the kneecaps and gently spiral your elevated, inside thighs as soon as extra. Preserve your legs straight with out hyperextending.

5. On an exhalation, lengthen your torso down with out rounding your as soon as extra. Maintain extended all by your neck, extending the crown of your head in route of the underside. Draw your shoulders down your as soon as extra.

Avoid These Errors

DON’T spherical your elevated as soon as extra and roll your shoulders ahead