Build A Better Forward Fold

uttanasana

The forward fold is an important part of most yoga sequences. It is an incredibly rejuvenating pose because your head is below your heart, allowing for blood to rush to your head, giving your cells a boost of oxygen. Uttanasana will deeply stretch the backs of your legs and it will relieve tension in your spine and neck. You also activate your abdominal muscles, which is always a good thing to do. Read on to learn how to get the most out of your pose by improving your alignment.

Begin in Tadasana (Mountain Pose). With your feet hip width distance apart, place your hands on your hips, exhale, and bend forward from the hip joints rather than the waist. Engage your abs by bringing your belly button to your spine and focus on lengthening your front torso as you go fold deeper into Uttanasana.

The intense stretch will come from keeping your knees straight, but feel free to deeply bend your knees at first. Then place your palms (or fingertips) on the floor near your toes, and start to slowly straighten your knees, always taking care not to lock your knee joints back, but keeping a micro bend in the knee. It is also nice to grab a hold of your elbows and let gravity gently pull you toward the mat. Or you can interlock your fingers and rest them on the root of your neck, stretching your neck and upper back.

With each inhalation, lift your chest slightly and lengthen the torso. With each exhalation, fold deeper into the pose. Stay here for 30 seconds or so. Place your hands back onto your hips, lengthen the torso, press your tailbone down and inhale to rise up to Tadasana.