The forward bend from a standing position: Uttanasana
Uttanasana, also called the standing forward bend, is considered a simple yoga exercise. However, proper technique and correct execution are important.
Forward bending in yoga: How does the Uttanasa pose work?
Uttanasa is one of the
yoga exercises that is performed while standing. The starting position is the
Mountain Pose (Tadasana) : Stand steadily on the heels and balls of your feet, with your legs together. Hold your arms at your sides. Now bend forward as you exhale. Tilt your pelvis forward, but keep your legs straight. With each exhalation, stretch and lengthen your upper body until you can ideally place the palms of your hands on the floor to the left and right of your feet. Do not press down with force, but consciously let your upper body, head and neck relax. To begin with, stay in the Uttanasa pose for 30 seconds; later you can increase the time. To end the exercise, place your hands on your hips and inhale until you stand up straight.
The effect of Uttanasana
Uttanasana is often part of yoga sequences, but can also be performed on its own. The exercise works the thighs, back, kidneys, pelvis, heart, brain, and nervous system. Performed regularly, Uttanasana improves posture and the mobility of your pelvis and spine. The exercise strengthens your knees and leg muscles and stretches the back of your calves, thighs, and lower back. Tension in the neck and back area is released. This asana is particularly suitable for stressed individuals. It helps you regain balance. It calms your nerves and mind. Uttanasana is therefore well-suited for reducing stress. This exercise is an ideal part of a yoga program for those experiencing fatigue or mental health issues. Uttanasana can also have a relaxing and soothing effect on digestive problems and menstrual pain.
It's also important that the standing forward bend is associated with a sense of letting go. In the forward bend, you allow gravity to take effect and remain in a posture of humility, which has a calming and relaxing effect.
Tips for beginners and for correct execution
Uttanasa is considered a relatively simple yoga exercise. However, for beginners and those with less flexible muscles, the pose can be very unfamiliar at first. Caution is also advised for those with back problems. However, with a few simple tips, anyone can perform Uttanasa pain-free and relaxed.
- If this asana makes you feel dizzy or gives you a headache, shorten the practice and pay particular attention to calm, deep, and even breathing.
- Never pull down with force. Let your upper body hang loosely. The stretch is created solely by your body weight. The resulting stretching sensation is normal, although beginners often find it uncomfortable. However, actual pain should not occur.
- If you can't even reach your fingertips to the floor at first, don't worry. With regular practice of Uttanasana, your flexibility will increase naturally over time. What's more important is to perform the exercise mindfully.
- Most important tip: If you have mild back problems or shortened hamstrings, simply bend your knees at first. Correct form is important, not straightening your legs. Always bend forward from the hips. Keep your weight on your legs, not your lower back.
- If you have severe back pain or injuries to your knees or thighs, you should consider other exercises.
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