Sanskrit name for standing forward fold: Uttanasana.
ANATOMY FOCUS : A posture designed to provide a strong stretch for the back of the body. Lengthens the entire back, with focus activation in upper body. Stretches the gluteus, hamstrings and gastrocnemius.
Pic courtesy : Leslie Kaminoff.
PREPARATORY TECHNIQUE 1: (with Chair)
To warm up the hamstring and upper body for deeper stretch of uttanasana.
- Place the chair with back of the chair towards you.
- Stand tall with feet hip width apart.
- Hold the back of the chair and slowly bend forward, pushing your hip back and sliding the chair forward simultaneously.
- Stop sliding chair when your whole trunk/upper body is perpendicular to the floor
- The feet must be parallel to each other, toes spread wide and weight evenly distributed to all four edges of the feet (from Outer side of feet to Inner side of the feet).
- The spine is elongated completely and tail bone pushing back.
- Stay here for few breath.
- To come out. Start walking towards the chair and straighten your body with head coming up last.
TECHNIQUE 2:
- Stand tall in Tadasana/ mountain pose. Feet hip width apart.
- The feet must be parallel to each other, toes spread wide and weight evenly distributed to all four edges of the feet (from Outer side of feet to Inner side of the feet).
- As you exhale, slide your hands down your legs and fold forward from the hips, not from the waist.
- Keep the knees bend and focusing on keeping the abdominal close to the thighs.
- Clasp hold of your hands around the back of your legs. **You can also use a hand towel if you are unable to clasp your hand or wrist**.
- Make no physical effort and surrender into the pose by staying in it for few breath. Relax the back of the neck and their whole back.
- Slowly start straightening your knees, pushing the sitting bone up/ hips up. Do not put forceful strain on your hamstring and just stay in a comfortable stretch.
- To come out of the pose, bend your knees and slowly come down into a squatting position. Take few breathes here and then stand erect in Tadasana/ Mountain pose.
SEQUENCE: Forward bends are advisable to be practiced before and after back benders to encourage maximum flexibility of spine.
VARIATIONS TIPS FOR ALL LEVELS
BEGINNERS: if you are unable to get our hands to the floor, cross your forearms and let the hands hold opposite elbows. if your are tight through the legs and hips, allow some separation between the feet or even allow bending of the knees.
INTERMEDIATE: Ensure there is no space between the feet as you fold forward and down.Starts to work the hands further backwards, eventually bringing the fingertips in line with toes. bringing the head closer to the tops of the feet.
ADVANCE: work the fingertips even further back,lining them next to the heels. Activating the back body by pressing the hands on to the floor.
BENEFITS
- Because of the powerful elongation of the back of the body, standing forward fold provides a strong stretch for the hamstrings and helps lengthen and stretch the spine.
- The inverted nature of the posture increases the blood supply to the head and brain. Like all forward bends, it is considered a calming posture.
- During a forward bending asana each of the vertebra is separated, stimulating the nerves, improving circulation around the pine and nourishing the spinal cord.
- Inverting the trunk can increase the vitality and improve metabolism.
- Making the back muscles supple and strong and compressing the abdominal organs
PRECAUTIONS
It is advisable for anyone with back, hip or pelvis injuries to practice under guidance. For those with tight hamstrings or back injuries, gentler variations of the pose include performing it with bent knees or doing a seated forward bend instead. It can also be modified with different arm positions, including placing the hands on the back of the legs, blocks or holding opposite elbows.
The posture can be held for a few breaths, or up to one minute or more. Practitioners should exit the position slowly. This is particularly important for those with low blood pressure.
Keep practicing and do share your feedback
Namaste.
