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Standing Forward Bend (Sanskrit: Uttanasana)

Rachelle Hicks By Rachelle Hicks Published on November 19, 2015

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Suggested song to practice with: “Go Inward” by General Fuzz

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  • Regulates mood and aids imbalances such as depression, anxiety, stress, etc.
  • Strengthens and stretches muscles in the legs
  • Helps to gain awareness of the pelvic tilt
  • Beneficial for respiratory and sinus conditions
  • Detoxifying for organs of in the abdomen

Safety points:

  • Care not to overstretch in case of back pain
  • Only straighten your knees when you are ready and comfortable. This pose is more so to concentrate on the spine and pelvis rather than the knees

How to do it:

Stand in Tadasanda and find your balance.

Arc the arms overhead to Hasta Uttanasana (Raised Arms Pose), incorporating a slight bend in the back if it’s accessible.

From your hips, hinge forward and keep the knees slightly bent so as to retain a long, straight spine. You may place your hands on the sides of your hips to make sure your pelvis is tilting forward, allowing for the hinge action to be your anchor in the pose.

Allow your spine to be long and the pelvis to maintain its forward tilt. Breathe to create length and depth in this pose.

Let the upper body relax over the thighs in order to detoxify the organs in the abdomen.

When you are ready, gently roll up from the base of your spine, following through your middle back and finally through the shoulders and neck to Tadasana (Standing or Mountain Pose).

Draw the arms down the sides of the body and keep the shoulders relaxed as they roll back.

Breathe and experience new awareness of the body.

Rachelle Hicks is a writer and yoga teacher who spends her time story-crafting and exploring the brilliant relationship between the body and mind. She enjoys copious amounts of coffee, learning ... Show More

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