Standing bent over is a great yoga pose because it not only heals, but also rejuvenates the body from the inside.
Not only is it part of the sun salutation, standing forward bend (Uttanasana) is also a common pose in Vinyasa sequences. This pose can be done at the beginning or end of a workout. When practicing, try to increase the time you hold the pose because the longer you hold, the more pressure your body releases.
Benefits of standing bend
Standing bends work to stretch the hamstrings and calves. If you are a runner or a person who practices a certain sport, the hamstrings will be very tense. Practicing standing posture will give hamstring muscles a chance to recover and relax. Not only that, this is also one of the positions that work very well to treat insomnia.
In particular, this pose also affects the whole body, from the soles of the feet, back, to the neck, forehead and the position between the eyebrows. During the procedure, all muscles and connective tissues will be stretched and massaged.
- Stretches the hips, hamstrings and calves
- Strengthens thighs and knees
- Improves spine health and flexibility
- Reduce stress, anxiety, depression and fatigue
- Calm the mind and calm the nerves
- Relieves stress in the spine, neck and back
- Relieves Menopause Symptoms, Asthma, Headaches and Insomnia
- Improve the function of kidney, liver, spleen
- Improve digestion
- Treatment of infertility, osteoporosis and sinusitis
Instructions for performing standing bends
To do the standing bend, start in the sun salutation
From mountain pose or sun salutation with two reaching overhead, you’ll move your arms toward the sides of your body to bend forward from your hips.
- Place the fingertips in line with the toes. Touch the carpet with your palm if possible. Otherwise, you can put yoga bricks under your hands for support.
- Bend your knees slightly so they don’t lock
- Keep your knees soft and flexible to make it easier for your buttocks to point upwards
- Head relaxed, eyes looking over the legs
- To exit, inhale and place your hands on your hips. Contract your abs and slowly rise up.
Note when performing the action
- Try to bend from the pelvis instead of at the back.
- If you can’t put your hands on the floor, just let your hands hang or bend your knees slightly until your hands touch the floor. Do not force your body too much because otherwise it will be easy to strain in the lower back.
- If the back of your legs is tight, you should keep your back straight, then bend your knees and put your hands on your calves to perform the pose. When your body is flexible enough, you can straighten your knees slowly each time.
- Avoid doing the pose if you have a lower back injury, high blood pressure, or glaucoma.
During the practice, you need to be patient, not impatiently force your body to bend too quickly, but on the contrary, you must practice slowly so that the target muscles are relaxed and relaxed.
Variations of standing bends
If you feel pain or dizziness when doing standing bends, exit the pose and try another session.
You can modify this pose if you find it uncomfortable or difficult to do. Or if you’ve mastered it, you can try harder variations.
- You can let your feet touch each other or be about hip distance apart.
- You can bend your knees slightly, although this makes the training effect less than expected. However, it is still better to put a yoga block underneath because the purpose of the bend is to stretch the hamstrings, if you bend your knees when practicing, the effect will not be high.
- To access the pose deeper, you can move back and forth between the forward bend (Ardha Uttanasana) and the standing bend to access the deeper pose.
Here is some basic information about standing bends. If you love this pose and want to try other yoga moves in the series of sun salutations, download easyhealthylive.com right away and connect with our yoga teacher for detailed instructions. details.
How to Do Standing Forward Bend (Uttanasana) in Yoga https://www.verywellfit.com/standing-forward-bend-uttanasana-3567133 Accessed: 10/2/2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.