Yoga Yoga Poses Standing Poses Upward Forward Fold

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Steps :

1. Firstly begin with the Mountain Pose or the Tadasana.
2. Once in the mountain pose, bend forward at your hips as you slowly exhale and let your hands move down to touch the ground.
3. Slowly inhale and rise up to let only your fingertips touch the ground while your back remains parallel to the ground.
4. Arch your spine a little and open up the chest to allow the sternum to reach the floor.
5. Let your back stay flat and your legs remain straight as you slowly inhale to gaze to the ceiling.
6. Continue to breathe slowly for 1-4 breaths before you get back to normal position.

Precautions :

• Do not perform the pose if you are a beginner and have no one to guide you through the poses.
• If you are suffering from injuries to the spine, it is best that you avoid the pose altogether.
• Since the pose is known to put pressure on the abdominal region, it is best that you stay away from the pose if you are pregnant.

Benefit to Body Part :

• Strengthens and also helps in the alignment of the spinal column. Besides this it also lengthens the spinal column
• It stretches the muscles in the feet and back of the legs.
• It opens up the area of the chest.
  
  

Therapeutic Applications :

• The upward forward fold helps in the treatment of headache
• Fatigue and mild depression are also known to easy with the performance of this pose.
• It helps improve menstruation in women.

Beginner’s Tip :

If you are a beginner and find it difficult to place your hands right up to the ground, you could place them on your knees or thigh.

Besides this you could also make use of yoga blocks that can be used as a support.

Variations :

The variations are more challenging and therefore should be performed only after a certain degree of mastery is attained in the Upward Forward Fold. You could practice the Padungusthasana or the reclining big toe pose as a variation to the Urdhva Uttasana.

Preparatory Poses :

The preparatory poses are known to help in preparing the body to perform the more complicated poses in yoga. They loosen the muscles and make the body more flexible. Some of the preparatory poses include;

• Reclining Big Toe (Supta Padangusthasana)
• Downward Facing Dog (Adho Mukha Svanasana)
• Seated Forward Bend (Paschimottanasana)
• Head to Knee Forward Bend  (Janu Sirsasana)

Follow Up Poses:

The follow up poses include mostly standing poses, seated forward bends and inversions.

Keep in mind that all the poses that you perform should be done slowly under the guidance of some professional. Do not attempt any of the yoga poses on your own in case you are sick or are a novice in the field of yoga.

Find Pose

Select Pose Accomplished Pose Alternate Nostril Breathing Apaan Mudra Apan Vayu Mudra Arm Pressing Posture Balancing Stick Pose Bharadvaja's Twist Big Toe Pose Bound Angle Pose Bow Pose Bridge Pose Butterfly Pose Camel Pose Cat Pose Chair Pose Child's Pose Chin Mudra Corn Tree Pose Corpse Pose Cow Face Pose Crane Pose Crocodile Pose Dolphin Plank Pose Downward Facing Dog Pose Eagle Pose Easy Pose Eight-Angle Pose Extended Hand To Big Toe Pose Extended Puppy Pose Extended Side Angle Pose Feathered Peacock Pose Firefly Pose Fish Pose Four Limbed Staff Pose Ganesha Mudra Garland Pose Gate Pose Gyan Mudra Half Frog Pose Half Lord of the Fishes Pose Half Moon Pose Half Tortoise Pose Handstand Happy Baby Pose Hare Pose Head To Knee Forward Bend Hero Pose Heron Pose High Lunge King Pigeon Pose Legs-Up-the-Wall Pose Linga Mudra Locust Pose Lord of the Dance Pose Lotus Pose Low Lunge Mandala Mudra Mantra Meditation Monkey Pose Mountain Pose Noose Pose One Legged King Pigeon Pose II One-Legged King Pigeon Pose Peacock Pose Plough Pose Prana Mudra Prithvi Mudra Raised Foot Pose Reclining Big Toe Pose Reclining Bound Angle Pose Revolved Abdomen Pose Revolved Head-to-Knee Pose Revolved Side Angle Pose Revolved Twist Rudra Mudra Scale Pose Scorpion Pose Seated Forward Bend Seated Wide Angle Forward Bend Shankh Mudra Shoulder Pressing Pose Shunya Mudra Side Crane Pose Side Plank Pose Single Nostril Breath Skull Brightener Breath Spread Leg Forward Fold Staff Pose Standing Split Supported Headstand Supported Shoulderstand Surabhi Mudra Surahi Mudra Surya Mudra The Shooting Bow Pose Tree Pose Upward Bow or Wheel Pose Upward Facing Two-Foot Staff Pose Upward Forward Fold Upward-Facing Dog Urdhva Mukha Pinch Mayurasana Vayu Mudra Warrior I Pose Warrior II Pose Warrior Seal Wide Angle Seated Forward Bend Wide Legged Forward Bend Wind Removing Pose

Upward Forward Fold

• Mountain Pose
• Five pointed star pose
• Goddess Pose
• Cresent Moon Pose
• Chair pose
• Warrior I Pose
• Warrior II Pose
• Side Angle Pose
• Triangle Pose
• High Lunge
• Revolved Side Angle Pose - Parivrtta Parsvakonasana
• Wide-Legged Forward Bend - Prasarita Padottanasana
• Lord of the Dance Pose
• Garland Pose
• Standing Split
• Revolved Triangle Pose
• Extended Triangle Pose
• Low Lunge
• Big Toe Pose
• Extended Side Angle Pose
• Dolphin Pose
• Standing Forward Bend