How to Assume the Forward Bend in Yoga

The forward bend, or Uttanasana in Sanskrit, is a fundamental posture in yoga. Though it may not seem so at first, once you become comfortable with it, you will find holding this pose an excellent way to relax.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Leotards
• Exercise Towels
• Sticky Mat
• Yoga Video

1. Stand with your feet 12 to 16 inches apart.

2. Lift your kneecaps by flexing your thigh muscles.

3. As you exhale, bend at the waist, keeping your legs straight.

4. Keep your weight toward the front of your feet to avoid leaning backwards.

5. Relax your neck, allowing the crown of your head to stretch toward the ground.

6. Practice until you can hold the pose comfortably for about 30 seconds.

Tips & Warnings

• Keeping your kneecaps lifted and your thigh muscles flexed will help keep you from overstretching the muscles in the back of your legs.
• To avoid injury, you should always listen to your body when doing a yoga pose and not push yourself beyond your limits. When in doubt, consult with a doctor.
• If you're serious about learning yoga, a teacher is invaluable for helping you fine-tune your position in all the poses for maximum benefit.

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[JonDakins]

on 9/2/2008 For those with tight hamstrings (who haven't stretched for a while), I'd also recommend bending the knees at first to release that tension and then gradually straightening them out as the legs loosen up.