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How to Do Standing Forward Bend Pose

Strike a Yoga Pose: Standing Forward Bend

You can't get through a yoga class without doing a Standing Forward Bend. It's perfect for opening the hamstrings, stretching the lower back, and creating a calming effect over your mind.

Sanskrit Name: Uttanasana
English Translation: Standing Forward Bend Pose

  • Begin in Mountain pose at the front of your mat. After you create your intention, center your mind, and concentrate on your breath, inhale and reach your arms straight above you, gazing up toward your thumbs, and keeping your tail bone tucked to protect your lower back from strain.
  • As you exhale, engage your abs and fold forward with a straight back, releasing into a Standing Forward Bend. Tuck your chin in toward your chest, relax your shoulders, and continue lengthening the crown of the head toward the floor to create a long spine. Straighten the legs as much as possible, and shift weight forward into your toes. If it feels right, place your hands on the ground, fingertips lining up with the toes. Hold here for five breaths.
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