Pose sheet

Standing Forward Bend

Uttānāsanaउत्तानासन

Standing, fold your torso over straight legs, resting your palms on the floor.

Open this pose in the 3D body

Steps

Support

Both feet; palms resting on the floor.

Enter

From Mountain Pose, bring your feet together and engage your thighs.
Exhale and fold from your hips.
Place your palms beside your feet, behind your heels.
Lengthen your spine and take two breaths.
Exhale, bringing your torso toward your legs, head toward knees.

Hold

Let gravity lower your torso without pulling.
Let your head hang with your neck relaxed.

Exit

Inhale and lift your head, keeping your palms grounded.
Take two breaths.
Inhale, lift your hands, and return to Mountain Pose.

Breathing: Breathe deeply and evenly while holding the pose.
Gaze: Gaze toward your legs; during the second vinyasa, gaze at the tip of your nose.
Duration: One minute.

Adapt

Adaptations

Bent kneesBend them to bring your torso toward your thighs.
BlocksRest your hands on blocks in front of your feet.
Feet apartPlace your feet hip-width apart.
ChairRest your forearms on the seat of a stable chair.

Variations

Ardha Uttānāsana: lift your torso and lengthen your spine.
Pādahastāsana: hands beneath the feet, palms facing the soles.
Dangling (yin): knees bent, hands holding opposite elbows.

Signals of effort

Head below the heart.
Deep hip flexion with straight legs.