Also known as Uttanasana, the forward fold is a calming posture that lengthens the hamstrings and activates the inner leg muscles.
How to do the forward fold:
- Stand with both of your feet and knees together, bend your knees slightly and fold your torso over your legs trying to focus on moving your hips as opposed to your back
- Place your hands on the ground next to your feet, or in front of you
- With your eyes focused in front of you, take a deep breath, lift and lengthen the torso
- Exhale, and gently straighten both legs and release a little further into the forward fold
- Stay in the pose for 30 seconds to a minute, or less for beginners and build up the time each day.
Beginners Tip: To work on increasing the stretch in the backs of your legs, bend your knees slightly. You can press your hands against the back of each knee to provide some resistance.
Benefits of Uttanasana:
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Stretches the hamstrings, calves, and hips
- Strengthens the thighs and knees
- Improves digestion
- Helps relieve the symptoms of menopause
- Reduces fatigue and anxiety
- Relieves headache and insomnia
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
This month, we partnered up with our very talented friend Nira at Beautifully Lost Studio to create this illustration of our yoga move of the month just for you!