Bend at the hip joints

‘Lifeloveandhorses’ blog is about “optimizing health, happiness, and peace” for my horses and myself. Yoga is a good form of exercise to increase strength, stamina, balance and flexibility.

Uttanasana (Standing Forward Bend)

ut = intense
tan = to stretch or extend
asana = pose
Pronounced: (OOT-tan-AHS-ahna)

Uttanasana is used as a resting position between the standing poses, as in the Sun Salutation series. There are also seated variations of this forward bending pose.

My basic understanding of the pose:

  • Stand in Mountain Pose – neutral spine & neutral pelvis.
  • Think about the structure of the hip joints in the pelvis. Exhale and reach your chest out and down bending forward from the hip joints, not from the waist, keeping the back straight. Do NOT lock the knees and can bend the knees to ease the stretch. Do NOT bounce and do NOT strain to bend farther than your body is comfortable while keeping the spine straight. Bending half way over is called “Ardha (half) Uttasana”.
  • Breathe and relax into the stretch (for example, 30 seconds to a minute).
  • Exhale lifting the body keeping the spine straight returning to Mountain Pose.
  • Relax and breathe in Mountain Pose.

Using a chair for forward bend:

My husband is unable to bend far enough to lean on a chair. My suggestion is to practice using a wall as a resting spot. I am able to do “Ardha Uttasana”.  I can feel the greatest stretch in the back of my legs (ham strings), as well as my stiff right knee. Bending forwards sitting in my office chair with the spine straight works an upper body stretch without stretch in the knees and lower legs.

1 Comment

Filed under Human health, Yoga

One Response to Bend at the hip joints

  1. llh_admin

    Editing post: Remove video that no longer functions and replacing with a similar example video of forward stretch using a chair for support.

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