How to Do the Standard Forward Bend in Yoga

Two Parts:Getting in the Starting PositionPerforming the Pose

The Forward Standing Bend, or Uttanasana, is a pose that aids digestion and relieves stress and anxiety.

Part 1
Getting in the Starting Position

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    Begin in the Mountain Pose with your hands on your hips.

Part 2
Performing the Pose

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    Exhale. Bend all the way forward at the hips so that you are lengthening the front of your torso and your head is near your feet.
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    Bend your elbows. Hold on to each elbow with the opposite hand. Hang your head down. Lift your sit bones towards the ceiling. Turn your thighs slightly inwards, but do not lock your knees.
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    Place your palms or fingers on the floor next to your feet. However, keep your knees only slightly bent. If you can, press your palms into the mat.
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    Draw your quadriceps up towards the ceiling. This will help stretch your hamstrings. Keeping your hips over your ankles, bring all your weight to the balls of your feet. Hold for one minute. To release, place your hands on your hips. Keep your back flat as you return to the mountain pose.

Tips

  • To make this exercise easier, bend your knees and let your stomach touch your thighs. Make sure you're folding at the hips, not the waist. If your back is rounding, bend your knees more. Once your fingertips are on the mat, attempt to straighten your legs by pressing your heels down and your quads back.
  • Remember not to hold your breath as you perform the exercise. You'll get the most out of it if you keep your breathing relaxed.

Things You'll Need

  • Yoga Mat

Article Info

Categories: Yoga