Forward Fold

Uttanasana

Overview

This is a deep back bending posture which involves extension of various structures including the shoulders, back and hips, therefore strengthening these posterior muscles. Conversely, the anterior muscles such as the quadriceps, abdominal and pectoral muscles are lengthened.

Nerves

Nerves which may undergo neural tension:

• Sciatic nerve

• Tibial nerve

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Notes

People with tight calves or hamstrings may benefit from keeping a slight bend in their knees to prevent hyper-flexing their spine which may increase the risk of herniating a spinal disc, straining a ligament or a muscle.

There is a tendency for some people to lean the hips back in this posture to keep their balance. Having the hips stacked directly over the ankles helps to stretch the calf muscles and work the anterior lower leg.

To transition safely into and out of this posture: keep a neutral spine, engage the core and bend the knees to reduce the lumbar load.

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Precautions & Contraindications

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Avoid or modify if any of the following are present:

• Arthritis

• Back pain

• Osteopenia

• Osteoporosis

• Herniated disc (avoid going as deeply in the posture)

• Other intervertebral disc issues​