Standing Forward Bend Yoga Pose - Uttanasana
Type of yoga pose: forward bend.
Benefits: it helps to stretch and lengthen your hamstrings.
Instructions how to get in this yoga pose:
1. At first you need to press your arms to the side and fold forward at the same time.
2. You have to make sure that your fold comes from your hips, not from your back and deepens the hip creases
3. Then you are to get your fingertips in one line with your toes and press the palms flat.
4. Afterwards you should activate the quadriceps muscles of the thighs. Notice that the more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open up.
5. Then you should bring your weight a little bit forward into the balls of your feet so that your hips were over the ankles.
6. In the end you can allow your head to hang.
A note for beginners: you can bend your knees if you need to bring your palms flat. Then you can work with your legs with the purpose of straightening them.
A note for advanced: in case you are very open in the hamstrings, you can bend your elbows out to the sides. If you are in this pose for a long time, you can bring your palm flat underneath your feet.
Benefits: it helps to stretch and lengthen your hamstrings.
Instructions how to get in this yoga pose:
1. At first you need to press your arms to the side and fold forward at the same time.
2. You have to make sure that your fold comes from your hips, not from your back and deepens the hip creases
3. Then you are to get your fingertips in one line with your toes and press the palms flat.
4. Afterwards you should activate the quadriceps muscles of the thighs. Notice that the more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open up.
5. Then you should bring your weight a little bit forward into the balls of your feet so that your hips were over the ankles.
6. In the end you can allow your head to hang.
A note for beginners: you can bend your knees if you need to bring your palms flat. Then you can work with your legs with the purpose of straightening them.
A note for advanced: in case you are very open in the hamstrings, you can bend your elbows out to the sides. If you are in this pose for a long time, you can bring your palm flat underneath your feet.