Standing forward bend (or Uttanasana) is one of the most important standing postures. It is strengthening, calming and invigorating all at once - and can be practised as a resting pose between a dynamic sequence, or as a stand-alone asana.
Benefits
* As with all forward bends, Uttanasana is calming and can help relieve stress,
anxiety and depression.
* Uttanasana can also help to relieve headaches and insomnia.
* A wonderful all-round strengethener for the calves, thighs and hips. The hamstrings, clalves and hips are all stretched.
* Carefully coming into this posture at times throughout the day, when you are feeling tired or stressed, can help to energise and de-stress.
Pointers to remember
* Starting fom Mountain Pose (Tadasana), take your hands on your hips and pivot forward from the hips, rather than the waist. Engage the bandhas (drawing the stomach muscles in, towards the lower back).
* Use the natural weight of your upper body to sink towards the floor. Focus on lengthening into the hamstrings.
* Relax the head and neck. With every inhale, work on lifting and lengthening; with every releasing exhale, sink further down.
* At the same time, try not to be competitive or impatient - your head may not come anywhere close to your legs - or the floor - for a long time (and perhaps never will; we are all built differently).
* Let go of any temptation to compare the position of your body in Uttanasana with that of your neighbour's. As in all yoga, this is not about how deeply you can come into the pose. Focus on the journey, rather than the end result, whatever that may be.
* Aim to stay here for anything up to a minute. When you come up, do so on an inhale, from your hips rather than your waist.
Contraindications
Anyone with a back weakness can bend the knees. Beginners may also find this helpful.
