Standing Forward Bend
Yoga Poses

Discover The Benefits Of Uttanasana Yoga Poses For Enhancing Physical And Mental Poise


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Standing Forward Bend Yoga Poses - Uttanasana

Benefits of these yoga poses...

  • firms the legs and hips

  • enhances physical and mental poise

  • flexibility of the spine is flexibility of the mind


yoga poses uttanasana standing forward bend
  1. Start in a standing position, legs together, hands on hips

  2. keep the toes pointing forward and root your feet deep into the earth

  3. lengthen your whole body upward through the torso and top of the head

  4. keep your shoulders back and square

  5. exhale, bring your arms out to your sides

  6. activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards

  7. keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened

  8. stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary

  9. relax your neck, head, face, and jaw

  10. as you inhale, draw the energy up the legs and into your pelvis

  11. as you exhale, lengthen the spine

  12. hold the pose for as long as you desire, breathing in and out deeply


    yoga poses uttanasana

  13. to modify, on the inhale, lift and straighten your back, neck, and arms

  14. exhaling, return the head toward the knee's, again lengthening your lower back.


It is important to rest your body after you complete your yoga poses, and before you begin yoga breathing and pranayama.

The body has to transition from one focus and activity to another. If we do not rest, stress and tension can develop in the body and the mind.

When practicing pranayama, whether it be for three minute or thirty-three minutes, we must sit with a straight spine. Sit comfortably on the floor or a straight-backed chair.

You should always ask an experienced teacher in deciding which yoga breathing exercises to perform and suited to you.


More Yoga Poses

Discover variations and modified poses by clicking on the yoga pictures below...


Bridge Pose -- Setubandhasana

  1. start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's

  2. place the arms stretched out on the floor just away from your body

    yoga poses setubandhasana bridge pose

  3. gently scoop the sacrum or tail-bone to lengthen the lower back

  4. inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky

  5. exhale, lengthen the front and the back of your torso

  6. now, breath deeply, expanding the rib cage and chest

  7. hold this pose for as long as comfortable

  8. when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time


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Search This Site...

Here are hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...

tree - vriksasana
crow - kakasana
dancer - natarajasana
warrior or hero pose - virabhadrasana III
hand to toe - utthita padangusthasana
side arm balance - vasisthasana
shoulder stand - sarvangasana
head stand - sirshasana
hand stand - adho mukha vriksasana
plow - halasana
mountain - tadasana
warrior or hero - virabhadrasana II
warrior or hero - virabhadrasana I
triangle - trikonasana
cat or table pose - marjariasana
sun bird - chakravakasana
staff - dandasana
seated boat - paripurna navasana
downward facing dog - adho mukha svanasana
upward facing plank - purvottanasana
face down moves - navasana vinyasa
leg raises - ab vinyasa
knee to chest - apanasana vinyasa
monkey god - hanumanasana
runners poses - ashwa sanchalasana
thunder bolt - vajrasana or virasana
pigeon - kapotanasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana

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yoga poses forward bend



yoga poses halasana plow pose


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yoga poses advanced


Warrior / Hero Pose - Virabhadrasana II

  1. Start these yoga poses by standing with your legs spread apart

  2. rotate your right leg and foot out 90 degrees

  3. lift and rotate the left heel about 45 degrees. The left heel is in line with the right arch of the foot

    yoga poses for beginners

  4. spread the toes out of both feet, engage and tighten the thigh muscles

  5. rotate your trunk and pelvis so that you are looking over your right leg

  6. bring the arms up horizontal to the floor at shoulder height

  7. relax the shoulders, move the shoulder blades toward the pelvis, and spread the fingers creating a line of energy along the underside of the arms

  8. rotate the arms so that the palms are facing upward, then rotate the lower arms and hands, palms toward the floor

  9. when ready, bend your right leg at the knee positioning it over your ankle

  10. tighten and activate the back leg, pushing the heel into the ground

  11. open up the pelvis, keeping the spine straight

  12. keep the sacrum scooped in and draw the abdomen in

  13. open up the chest, turn the head, and gaze over the front hand and fingers

  14. hold the pose for as long as you desire, breathing in and out deeply

  15. when completed, straighten your leg, allow your arms to fall by your side

  16. turn, repeat the steps for the other side.


Cat Pose -- Marjariasana

yoga poses marjariasana cat pose table

  1. start on all fours - knee's and hands on the floor

  2. place the flats of your feet on the floor or curl your toes under

  3. Inhale, lift the sacrum and head up, stretching the back.

  4. Hold the move for a couple of seconds, feeling the stretch on the front of your body

  5. Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.

  6. Repeat several times, inhaling and exhaling as you move the spine.


Head Stand Pose - Sirshasana

yoga poses sirshasana head stand

This is one of the most difficult out of the yoga poses to perform without hurting yourself, so be very careful.

  1. Start in a kneeling position or Cat Pose, facing a wall if you desire

  2. interlock your fingers in front of you, on the floor

  3. spread your arms and elbows out on the floor, creating a stable base

  4. lift your hips into the air and position the top of your head into the interlocked hands and fingers

  5. walk your feet toward your head

  6. contract and engage your abdominal muscles to stabilize your torso

  7. when ready, gently push your toes away from the floor, raising your legs upward

  8. keep the back and legs straight, arms and shoulders relaxed

  9. tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]

  10. lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips

  11. allow your shoulders to relax and move away from your ears, and lengthen your neck

  12. relax your face, head, eyes, and jaw

  13. with the downward pressure of your forearms against the floor, the pressure on the top of your head is light

  14. As you inhale, pull energy through your feet, body, and down into your head

  15. as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor

  16. hold the pose for as long as you desire, breathing in and out deeply

  17. when completed, slowly bend at the waist bringing your feet back to the floor

  18. then, move back into kneeling position

  19. rest - lie on the floor in Savasana or Corpse Pose for a few minutes.


Half Moon Pose -- Ardha Chandrasana

yoga poses ardha chandrasana half moon pose

  1. start in a kneeling position, knees and hands on the floor

  2. bend and move one leg between your hands. Knee above your ankle

  3. extend the other leg back, toes touching the floor

  4. breathe deeply, lengthening your back, neck, and extended leg. Breathe

  5. when ready, push up and balance with your arm and leg into Half Moon Pose

  6. turn your head and face the sky to naturally open up the torso

  7. breathe into the core of your body, the area just below your navel -- your center of gravity and balance

  8. with every exhalation, have a sense of your energy flowing out of your head, hands, and feet

  9. hold the pose for as long as you desire, breathing in and out deeply

  10. when ready, exhale down back into runners pose, then relax.

  11. repeat the steps for the other side.


yoga poses chakrasana wheel pose


Hath Yoga Vinyasa's


yoga poses setubandhasana bridge


Yoga Poses And Meditations


yoga poses savasana


Therapeutic Hatha Yoga Poses

These hatha yoga poses and asana's have the reputation for helping in certain disorders and illnesses.

They are never a substitute for medical attention, though they may aid in the correction of some disorders.


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