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Yoga Exercise - Standing Forward Bend (Uttanasana)

This exercise provides you a complete stretch of the upper back and lower back, as well as the leg and calf muscles. In this exercise, you literally stretch stress, tiredness, and stiffness from your body. At the same time, you learn how to rest and relax in case of discomfort and effort. Uttanasana also increases the flow of blood to the brain.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Bend your knees, support your upper body with a straight lower back, and slowly bend forward so that your belly touches your upper legs. Maintain the position of your lower back or else your chest will sink. Move your pelvis, taking the back as the starting point, relax your groins, and keep your weight on the front parts of your heels.
	STEP 3: Keep breathing correctly through your belly and slowly stretch your chest to the knees without losing the support of your lower back. Stretch your legs everytime you exhale. Your pelvis moves upward from the back until your legs are eventually stretched. Touch the ground or grab your ankles. Stretch downward from your crown and when you have grabbed your ankles, use a slight stretching force to lengthen the body. Important! If you lose the supportive power of the lower back during the exercise, you lose a major part of its effect. As a result, your chest will sink, making your breathing irregular. Also, stretching will not be effective. Now, stand up straight again and jump back to Tadasana.

Bear in mind that you perform this forward bend through relaxation and not through force by pulling your feet with physical strength. When you pull too hard, the body stiffens, your thinking and breathing will be affected and worst of all, you run a risk of injuring yourself.

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POSES OVERVIEW

These are all the Yoga Poses covered in this section:

1:	Cat Pose
2:	Triangle Pose
3:	Revolved Triangle Pose
4:	Crescent Moon Pose
5:	Warrior Pose I
6:	Warrior Pose II
7:	Warrior Pose III
8:	Wide-legged Forward Bend
9:	Chair Pose I
10:	Chair Pose II
11:	Standing Forward Bend
12:	Downward Facing Dog Pose
13:	Revolved Side Angle Pose
14:	Hands to Feet Pose
15:	Standing Side Stretch Pose
16:	Spread Leg Forward Fold
17:	Tree Pose
18:	Half Moon Pose
19	Sun Salutation Pose
20:	Spread Leg Forward Fold
21:	Hero Pose
22:	Lotus Pose
23:	Seated Forward Bend
24:	Child Pose
25:	Garland Pose
26:	Full Boat Pose
27:	Half Spinal Twist
28:	Sage Twist
29:	Leg Reclining Lunge
30:	Leg to Side Pose
31:	Leg Pulls
32:	Single Leg Raises
33:	Double Leg Raise
34:	Wind Relieving Pose
35:	Crane Pose
36:	Head Stand
37:	Shoulder Stand
38:	Plough Pose
39:	Hand Stand
40:	Bow Pose
41:	Wheel Pose
42:	Locust Pose
43:	Fish Pose
44:	Cobra Pose
45:	Dog Pose
46:	Bridge Pose
47:	Corpse Pose

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