Forward Bender

Description

“Forward Bender,” which is also commonly known as Uttanasana in Sanskrit. Uttanasana is a standing forward bend pose that stretches the hamstrings, calves, and hips while also calming the mind and relieving stress.

• Start by standing tall with your feet hip-width apart and arms by your sides (mountain pose or Tadasana).
• Inhale deeply, lengthening your spine.
• As you exhale, hinge at your hips and bend forward from your waist, keeping your back straight.
• Bring your hands to the floor beside your feet or hold onto your ankles or shins, depending on your flexibility.
• Relax your head and neck, allowing them to hang naturally.
• Hold the pose for several breaths, breathing deeply and relaxing into the stretch.
• To release, engage your core muscles and slowly roll up to standing, stacking one vertebra on top of the other.
• Repeat the pose as needed, focusing on maintaining smooth, steady breathing throughout.