Yoga Pose OTW: Uttanasana (Standing Forward Fold)

Uttanasana (ooh-tuhn-AHS-uh-nuh) calms the mind while stretching and rejuvenating the whole body. This pose is an essential element of most flows and helps to prepare the body for deeper forward bends.

It is commonly referred to as "Standing Forward Fold" but the literal translation of its Sanskrit name is "intense stretch pose."

This pose is an intense stretch, particularly for the hamstrings and back, but should also be relaxing and comfortable. The more you relax in this pose, the deeper you'll stretch.

I took a variation in the photo above with Gyan Mudra, a healing hand mudra that is said to enhance knowledge. The tip of the thumb correlates to the pituitary and endocrine glands. When you press these centers with the index finger the two glands work actively.

How To Do Standing Forward Fold

• Begin by standing tall with your feet together and your hands on your hips.
• Exhale as you bend forward at the hips, lengthening the front of your torso.
• Bend your elbows and hold on to each elbow with the opposite hand as you let the crown of your head hang down. 
• If you can keep the front of your torso long and your knees straight, place your palms or fingertips on the floor beside your feet. Bring your fingertips in line with your toes and press your palms on the floor- or try the mudra I discussed above.
• Engage your quadriceps (the front thigh muscles) and draw them up toward the ceiling. The more you engage your quadriceps, the more your hamstrings (the rear thigh muscles) will release.
• Bring your weight to the balls of your feet. Keep your hips aligned over your ankles.
• Slightly lift and lengthen your torso with each inhalation. Release deeper into the pose with each exhalation. Let your head hang.
• Hold the pose for up to one minute.