Extended Forward Fold (Uttanasana): Video Tutorial & Yoga Guide
| Workout | Extended Forward Fold (Uttanasana) |
| Primary Muscle Group | Hamstrings |
| Secondary Muscle Group | Calves, Lower Back |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Flexibility and Relaxation |
| Exercise Type | Yoga and Stretching |
| Difficulty | Beginner |
Extended Forward Fold (Uttanasana): Video Tutorial & Yoga Guide
Secondary Muscles Group
Extended Forward Fold (Uttanasana): Step-by-Step Guide
- Step 1: Start in Mountain Pose (Tadasana). Stand tall with your feet togClaude or hip-width apart. Ground evenly through your feet and keep your arms by your sides.
- Step 2: Inhale and lengthen your spine. Stretch your arms overhead, reaching toward the ceiling to create space in your back.
- Step 3: Exhale and fold forward from your hips. Keep your spine long as you hinge forward, bringing your chest toward your thighs. Avoid rounding your back.
- Step 4: Let your hands rest on the mat, your ankles, or your shins—wherever feels comfortable. Keep your knees slightly bent if your hamstrings feel tight.
- Step 5: Relax your head and neck. Let your head hang heavy and your gaze go toward your legs or the floor. Breathe deeply to release tension.
- Step 6: Hold the pose for 3-5 breaths. Focus on stretching your hamstrings and lengthening your spine with each inhale and exhale.
- Step 7: To release, bend your knees slightly and roll up to a standing position one vertebra at a time. Lift your arms overhead as you return to Mountain Pose.
Extended Forward Fold (Uttanasana): Overview
Extended Forward Fold (Uttanasana) is a calming pose that stretches the hamstrings, calves, and spine. It also helps reduce stress and improve circulation, making it a great addition to any yoga sequence.
Extended Forward Fold (Uttanasana): Benefits
This exercise stretches the hamstrings, calves, and lower back while relieving tension in the spine and neck. It improves flexibility in the legs and hips, calms the mind, reduces stress, and enhances blood flow to the head and upper body.
Extended Forward Fold (Uttanasana): Pro Tips & Advanced Techniques
- Hinge from the Hips: Fold forward from your hips, not your waist, to avoid rounding your back.
- Bend Your Knees: Keep a slight bend in your knees if your hamstrings feel tight.
- Relax Fully: Let your head and neck hang heavy for maximum relaxation.
- Use Props: Place your hands on blocks if reaching the floor feels difficult.
Extended Forward Fold (Uttanasana): Progression Plan
Beginner
Intermediate
Advanced
Extended Forward Fold (Uttanasana): Frequently Asked Questions (FAQs)
What does Extended Forward Fold work on?
+It stretches your hamstrings, calves, and spine while calming your mind.
Is Extended Forward Fold good for beginners?
+Yes, it’s beginner-friendly and can be modified with bent knees or props.
How long should I hold this pose?
+Hold for 3-5 breaths, gradually increasing as you feel more comfortable.
What should I avoid in this pose?
+Avoid locking your knees or rounding your back. Focus on alignment and relaxation.
Can this pose help with stress?
+Yes, it’s a calming pose that can help reduce stress and promote relaxation.
