Dances with Horses :: Rider Fitness
Forward Bend
The forward bend (Uttanasana) is a popular hatha yoga stretch. The forward bend increases the flexibility of the spine, hips, sciatic nerves, tendons, and ligaments of the legs. It provides a complete stretch to the back side of the body and rejuvenates the spinal nerves. Overall, it is a superb stretch
Let’s begin.
Stand with the feet shoulder width apart. Inhale, then exhale, pulling the navel to the spine, maintaining an active center.
Bend forward from the hip joints, not from the waist. Lengthen the front torso as you move into position.
Let the head hang, with palms placed flat on the floor near the feet if you can. Stay in the pose for 30 seconds to 1 minute.
Now, to come up. Don’t roll your spine. Remember to hold your center, navel to spine. Bring your hands to your hips and lengthen the front torso. Press your tailbone down and into the pelvis. Slowly come up on an inhalation with a long front torso.
This forward bend feels so good and is a great tension tamer. The practice of yoga
