Yoga: to awaken your mind and body

Relive your body pain with this yoga pose.

For Back Pain: Standing Forward Bend

Uttanasana or Standing Forward Bend

Another great move for relieving lower back tension, this simple forward bend, with feet a little wider than usual, should feel relaxing. Adding a slight sway from left to right with loose knees to open your back.

Stand with feet wider than hip-width apart, knees slightly bent, and hips level. Bend forward at the waist, allowing the head to drop toward the mat, while knees stay loose. Hold onto elbows with opposite hands, which will help elongate your spine. Don’t worry about pushing yourself to reach the ground. After a few deep breaths, switch arm grip, so the opposite arm crosses on top.

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Pose Information

Sanskrit Name

Uttanasana

Pose Level: 1

Contraindications and Cautions

Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah, ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.

 

 

Benefits

Calms the brain and helps relieve stress and mild depression

Stimulates the liver and kidneys

Stretches the hamstrings, calves, and hips

Strengthens the thighs and knees

Improves digestion

Helps relieve the symptoms of menopause

Reduces fatigue and anxiety

Relieves headache and insomnia

Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis