Standing Forward Fold - Uttanasana

Uttanasana, or standing forward fold, is basic yoga pose that is part of sun salutations A and B. It is taken as part of a common vinyasa transition between poses and may be practiced at the beginning of class to help settle the mind and prepare for practice.

While uttanasana lengthens the hamstrings, it is often practiced with too much emphasis on straightening your legs. For better alignment, it may be better to take the pose with bent knees. This lets you focus on bringing your belly toward your thighs, hinging from your hips, and gradually straightening your legs over time.

Uttanasana (standing forward fold) instructions:

• Begin by standing in tadasana (mountain pose) and extend your arms overhead.
• Bend your knees slightly as you fold forward, hinging from your hips. 
• Let your fingers reach toward the floor, though they may or may not touch. 
• Let your head hang with no tension in your neck, feeling the length in your spine. 
• Straighten your legs as much as you comfortably can, or keep a bend in your knees. 

Modifications:

Uttanasana is a basic pose, yet it can be challenging as it creates an intense stretch in the hamstrings. In fact, when you breakdown the sanskrit name, it translates to intense stretch pose (ut = intense, tan = stretch, asana = pose). There are some simple modifications which make this pose more accessible.

• If you have tight hamstrings or back issues, keep your knees bent. 
• If you cannot touch the floor or a block, you can press your hands onto your shins or let your arms dangle.
• To deepen the stretch when your legs are straight, shift your weight onto the balls of your feet. 

Variations:

Toward the beginning of practice, before your muscles are warm, it's more common to take an uttanasana variation known as rag doll. This variation is a more gentle, relaxing pose. Here are the basic differences in rag doll:

• Separate your feet hip-width or wider, maybe to the outside edges of your mat.
• Keep your knees bent, unless you can straighten them comfortably.
• Let your upper body hang or rest your belly on your thighs.
• Bend your arms, holding onto opposite elbows. 
• For a shoulder stretch, clasp your hands behind your back and draw your arms overhead.
• Rock your weight from side to side, sway your hips, shake your head yes and no, or take any movements that feel good for you.

Things to think about:

Be gentle in uttanasana and listen to your body. You may find a big difference in the depth of this forward fold from one practice to the next. Never force your legs straight. Your hamstrings will lengthen gradually with regular practice.

Uttanasana is a calming pose which can help relieve stress, headaches, anxiety and mild depression. Outside of practice, taking an easy version of uttanasana, or rag doll, can be a great way to stretch out your body and quiet your mind.