Uttãnãsana – Forward fold

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August 17, 2017

Uttãnãsana – Forward fold

In this post I would like to show you how to do Utãnãsana (forward fold) which is one of the basic yoga postures and therefore suitable for beginners. 

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Yoga is getting more and more popular and a lot of people are willing to try this special kind of workout. Most yogis will agree with me, when I say that the start of yoga is the thoughest part of it. At the beginning most people struggle with pain, balance issues or a lack of motivation. However once you´ve reached a good flexability and strenght level Yoga becomes a moving meditation, which allows you to connect your body and your soul.

In this post I would like to show you how to do Utãnãsana (forward fold) which is one of the basic yoga postures and therefore suitable for beginners. 

What you should consider before starting your practice:

  • Two typical qualities of asanas are stability and lightness, therefore every yoga posture should be done with these two qualities.
  • Do not cross over your physical limits. Asanas should be done with ease and smoothness. As soon as you notice pain or discomfort, you have crossed over your boundaries.
  • Pay attention to your body and treat it kindly. Move slowly with deep and even breathing.
  • Warm up your body, before starting your yoga practice. An option for a warm-up would be Sun solutions.

Note:
This description is taken from BKS Iyengars “Light on Yoga”. The photos are mine.

Technique:

Step 1

Stand upright with the feet and knees together.

Step 2

Exhale, bend forward and place the fingers on the floor (if possible). Then place your palms on the floor by the side of your feet. If this is not possible for you place your hands on your legs, there where your limit is. Do not bend the legs at the knees.

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Step 3

Try to hold the head up and stretch the spine. Move the hips a little forward towards the head so as to bring the legs perpendicular to the floor.

Step 4

Remain in this posture and take one or two deep breaths.

Step 5

Exhale, move the trunk closer to the legs and rest the head on the knees (if possible). Remain in this posture for about one minute with deep and even breathing.

Responsive ImageStep 6

Inhale and raise the head from the knees, but without lifting the palms from the floor.

Step 7

After two breaths, take a deep inhalation and slowly come back to standing upright.

Effects:

  • cures stomach pain and tones the liver, the spleen and the kidneys.
  • relieves stomach pain during menstrual periods.
  • The heart beats are slowed down and the spinal nerves rejuvenated.
  • After finishing the asana one feels calm and cool and the mind feels at peace.

*Asana = Yoga pose

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  1. Author’s gravatar

    I’m looking for a post about “first steps” yoga for a long time. This post is just the perfect one for me. I don’t know why but I think I’m still a bit afraid of starting. You should do some videos!!

    1. Author’s gravatar
      @Vicky

      Hey Vicky! Thanks for your feedback, this makes me very happy. More blogposts on this topic are coming soon. Unfortunately I do not plan to make videos in the near future, but I will keep your request in mind. xx Hana

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About Hana

I love to challenge my body, take it to limits with weight lifting, while simultaneously practicing yoga and self care. My goal is to help women of all ages to get fit and feel amazing in their bodies through strength training, yoga and personal development. We can all embrace the healthiest version of ourselves, let's do it together!

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