Standing Forward Bend
Uttānāsana
उत्तानासन
It refers to a standing forward fold in which the torso hinges from the hips to hang toward the earth, delivering a deep, intense stretch to the entire back of the body from heels to crown.
Also known asStanding Forward Fold / Intense Forward Bend
Uttānāsana is comprised of "Ut" (intense), "Tāna" (to stretch, to extend), and "Āsana" (posture). It refers to a standing forward fold in which the torso hinges from the hips to hang toward the earth, delivering a deep, intense stretch to the entire back of the body from heels to crown.
A cornerstone of standing sequences and the Sun Salutation, it lengthens the hamstrings and spine while calming the nervous system. As the head releases below the heart, it offers a gentle inversion that quiets the mind and turns awareness inward. — B.K.S. Iyengar, *Light on Yoga*.
From Mountain Pose, exhale and hinge forward from the hip creases, lengthening the spine as the torso descends. Let the hands rest on the floor, the shins, or hold opposite elbows; allow the head and neck to release completely. Keep a soft bend in the knees to protect the lower back, prioritizing length in the spine over straight legs. Hold for 5 to 8 breaths.
Emphasize folding "from the hips, not the waist," and let the weight settle into the balls of the feet rather than the heels. For students with tight hamstrings, encourage generously bent knees so the belly can rest on the thighs.