Forward fold pose (Uttanasana)
Forward fold pose increases your range of motion in the spine, hips, knees and ankles. By encouraging you to put more weight on the balls of your feet, it also improves posture.
Tip: If you are stiff through the back you may want to start by practising the half lift before folding all the way.
- Start in Mountain pose (see video 1) with your feet rooted to the ground.
- Reach up to the sky, stretching your body right up into the fingertips.
- Take a breath in, and when you are ready to exhale, drop into a loose and free-flowing forward fold.
- Your neck should be relaxed and your arms hanging loosely to the sides.
- You may want to bend the knees slightly or move each leg into a straighter position – whatever feels comfortable for your back.
- Gently curl back up to Mountain pose, with your feet pushing into the ground as you breathe naturally.
