Uttanasana – Forward Bend Yoga

Uttanasana is a yoga posture intended primarily to increase energy, flexibility and vitality. This exercise helps tone your back muscles, and makes your legs and spine more flexible. According to yoga practitioners, practicing asanas (posture exercises) on a regular basis will stimulate the chakras (energy centers) and increase the flow of energy in the body.

Uttanasana Procedures

1. Before practicing uttanasana, make sure you are wearing clothes that are flexible and comfortable to move around in.
2. Find a comfortable place inside or outside and relax your mind by concentrating on your breathing. Some practitioners like to do this exercise barefooted because it helps connect them to the energies of the Earth.
3. Put your hands together in the prayer position near your chest area, your feet should be about four inches apart.
4. While breathing in, raise both of your hands above your head with each palm facing each other; your finger tips should be pointing toward the sky, and your arms should be straight and parallel to each other.
5. While breathing out, fold your arms above your head by bending at the elbow and overlapping them. Your right finger tips should be near your left elbow and your left finger tips should be near your right elbow, then breathe in.
6. While breathing out, bend your hips and knees forward and lower your palms until they contact the floor. If you are flexible enough, try touching the floor with your palms without bending your knees.
7. While breathing in, slide your palms toward you feet, ankles, the fronts of your legs and up to your knees. Do not forget to straighten your knees if they were bent.
8. While breathing out, slowly stand up back to the prayer position in step 3.
9. Repeat the exercise three more times or more if you like.

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Video Clip: Forward Bend Yoga

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