Forward fold turns the practitioner inward and promotes relaxation. The intense compression then release of the digestive organs allows for a fresh flood of blood and a loosening and release of toxins into the blood stream. It also helps move things along through the intestines. It takes the pressure off of the lower spine and elongates the back, often relieving pain. Uttanasana brings blood and oxygen to the brain. And, of course, it brings more flexibility to the hamstrings.
It is not necessary to fold completely in half with straight legs. Far more important is to maintain a flat back. If that means you have to bend your knees because there is not enough space in the hamstrings, then by all means bend your knees.
- Begin in Mountain Pose.
- Keeping a straight back, fold forward hinging at the hips.
- Inhale, coming halfway up, as pictured below. Elongate the spine by bringing the crown of the head forward and tailbone back.
- Press your lower ribs back and cave in your belly as you exhale and fold again.
It is not necessary to fold completely in half with straight legs. Far more important is to maintain a flat back. If that means you have to bend your knees because there is not enough space in the hamstrings, then by all means bend your knees.
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