Traditional

Standing Forward Bend

Uttanasana

Hinge over the legs from standing and let the torso drape down.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Standing Forward Bend: Begin standing tall with the feet grounded. Fold forward from the hips and release the head and neck. Bring the hands to the floor, shins, or ankles. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Standing Forward Bend: Soften the knees and begin to lift the torso. Return to standing one breath at a time. Pause in a neutral position for a moment before continuing.