Stående Fremoverbøy

Standing Forward Bend , or Uttanasana, is a classic yoga pose that stretches the back, hamstrings, and calves, while stilling the mind. This position improves flexibility, strengthens the legs, and contributes to better blood flow. Uttanasana is ideal for releasing tension in the lower back and providing a sense of calm in the body.

Correct Execution and Technique

Follow these steps to perform the Standing Forward Bend correctly:

  1. Start in Tadasana: Stand straight with your feet hip-width apart and your arms by your sides.
  2. Bend forward: On an exhale, bend forward from the hips, not the lower back. Keep your back long as you lower your upper body towards your feet.
  3. Placement of hands: Let your hands reach the floor, ankles or calves, depending on your level of flexibility. Use yoga blocks if needed for support.
  4. Breathe and relax: Let your head hang heavy and relax your neck. Hold the position for 5-10 deep breaths, and try to deepen the stretch with each exhalation.
  5. Come out of the position: Bend your knees slightly, activate your core, and slowly roll up to standing.

Common Errors

  • Arching in the lower back: Be sure to bend forward from the hips, not the lower back, to avoid unnecessary stress on the back.
  • Locked knees: Avoid locking your knees. Keep a slight micro-bend to protect the joints and avoid overloading.
  • Shortness of breath: Do not forget to breathe deeply and evenly throughout the position, especially on deep exhalations to relax the muscles.

Modifications and Variants

If you need modifications or want a deeper stretch, try these options:

  • Use a block: Place your hands on a block if you cannot reach the floor. This provides support and helps with balance.
  • Bent knees: If your hamstrings are tight, you can bend your knees slightly while still keeping your back long.
  • Deeper variation: Grasp your ankles or calves to pull your upper body closer to your legs for a deeper stretch.

Repetitions and Sets

Hold the Standing Forward Bend for 5-10 breaths and repeat 2-3 times during your practice. This will gradually improve the flexibility of the back and legs.

Breathing techniques

Inhale deeply as you lengthen your spine, and exhale to sink deeper into the stretch. Focusing on the breath helps you to relax in the position and release tension.

Visual Instructions and Angles

A simple video on how to perform the Standing Forward Bend with technique and modifications.

This video provides a detailed explanation of how to improve the stretch in the Standing Forward Bend .
Back to blog