How to Do a Forward Fold Yoga Pose

Video Transcript

"GINA KENNEDY: Uttanasana or a standing forward bend seems like an easy pose, but for someone with tight hamstrings and a tight back, it can be somewhat challenging. So, we're going to have Faith demonstrate how you can use blocks to help you come into this pose with better alignment. So Faith is going to stand up nice and tall, pressing her heels down into the earth and reaching up to the crown of her head. She's going to reach her arms out to the side, reach them over her head. As she exhales, she's going to lengthen up and fold forward. Good. Now, Faith has a really nice back, long spine, and she can reach her hands down. But for some people you may not be there; you might have a rounded back and may not be able to get your hands to the ground. The first thing you're going to do is bend your knees. Good. And you're going to try to lay your lower ribcage right on your thighs. And we're going to bring the blocks. You want one or two? Okay. Good. And she's going to bring the crown of her head to the block. Good. Now, she's going to grab on to her opposite elbow and just relax. So, extending her tailbone up, bending her knees, laying her lower ribcage right on her thighs and allowing her spine to release and hopefully her hamstrings to release as well. So, a great way to bring the floor up the crown, to the crown of the head. If you can't reach the floor, allow the floor to come up to you."