Standing Forward Bend Uttanasana
Fold forward with the knees bent until the chest rests on the thighs, hold the backs of the ankles, then straighten the legs as far as the chest can stay on the thighs.
How to do it
Setup
Standing, feet hip-width, knees bent enough for the chest to meet the thighs.
Steps
- Fold from the hips and lay the chest on the thighs.
- Wrap the hands around the backs of the ankles.
- Hold and breathe, lifting the hips a little as the backs of the legs allow.
- Bend the knees and roll up slowly to stand.
Common mistakes
Straightening the legs until the chest leaves the thighs: keep the contact; the knees bend as needed. Pulling hard on the ankles: the hands only hold; the weight of the body does the folding. Snapping upright at the end: bend the knees and rise slowly to keep from getting dizzy.
Breathing
Slow and even through the hold.
