Poses by Anatomy 4 Ways to Adapt Standing Forward Bend to Your...

4 Ways to Adapt Standing Forward Bend to Your Body and Needs

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In this asana column, we start with the traditional form and alignment of a pose, and then offer three adaptations, to help any body access the benefits of the posture and move safely through sequences and stretches. Here, four ways to find the physical and emotional benefits of High Lunge.

See also Yoga Anatomy: Safely Care for Your Body as You Practice Forward Bends

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Uttanasana (Standing Forward Bend) Pose Step-by-Step Instructions

A. From Tadasana (Mountain Pose) with your hands at your hips, inhale to lengthen your spine. Engage your quadriceps by lifting them up and away from your kneecaps.

B. Exhale, hinging at your hips. As you fold your torso to your legs, let the crown of your head descend toward the floor. If you can reach your mat, place your hands on either side of your feet, aligning your fingers with your toes. Use blocks if you can’t reach the floor.

C. Inhale, and straighten your arms, lifting your chest up and out. Shift your body weight toward the balls of your feet, stacking your hips above your heels.





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