How to Do the Uttanasana Forward Fold

Video Transcript

"In this series, we're going to start breaking down the Sivananda style Sun Salutation. And, I'm going to have Lauren, Martha and Sue here helping me along here. So, what I'm going to have you all do is can you step back Lauren just a little step. Sue stepping forward and walking you through Uttanasana Forward Fold. So, bring your arms down to your sides. Palms facing forward. Standing nice and tall. Crown the head, reaching towards the ceiling. Beautiful. Take a nice inhale. As you exhale, bring in the hands to heart center. Inhaling, arms all the way up and as you go up take a nice gentle back bend. Exhaling, slowly come into a nice forward fold. Now, notice they're forward folding from the hips not from the spine. Beautiful forward fold. Relax your head. Some of the benefits of standing forward fold is you're getting a really good stretch on the hamstrings. Also, across the lower back. It's a nice, wonderful relaxing pose. Many, many benefits. Now, to come up very slowly. Inhale, arms all the way forward. Take the back bend. Exhale, arms down to the sides. Again, palms facing forward. Beautiful. One more time. Take a good inhale. Exhale, heart center. Inhaling, arms all the way up. Take the back bend, enjoy it. As you you exhale, slowly and gently forward folding. Beautiful. Hands beside the feet at this point and time. Relax the head. And, ready to come up very slowly. Inhaling, arms all the way forward. Take that wonderful back bend. Exhale, arms down to the side. Nice straight spine. And, that is our standing forward fold Uttanasana."