The standing forward fold position also know as uttanasana is one of the foundational postures of yoga. The pose name uttanasana comes from the Sanskrit root "ut", which translates as powerful or intense, and "tan" which means to stretch or lengthen. While we often refer to the pose by it's shape, the forward fold, its actual meaning is "intense pose". For anyone with tighter hamstrings, they can certainly feel the sensations in the back of the thighs lives up to the name. Although many people feel the stretch strongly in the back of the thigh, this  position when practiced with proper alignment and attention stretches the entire back body line from the soles of the feet, up through the calves, the infamous hamstrings, the glutes, muscles of the back, and lengthens the neck. 

The Sanskrit word uttanasana comprises ut, which means “intense,” “powerful,” or “deliberate,” and the verb tan, meaning to “stretch,” “extend,” or “lengthen.” Uttanasana is a stretch of the entire back body

You do not have to touch the floor to do the pose! Start where ever you are and do a little bit at a time to build up your flexibility. While it is OK to put some effort into the position and feel some stretch sensations, avoid overdoing it. It is better to do a little bit at a time over a long period of time with consistency so that we may increase mobility gains while avoiding injury. 

Note: This pose is not recommended for people with low back problems without the guidance of an experienced yoga teacher.

Parsvakonsasna or the side angle posture is a foundational standing posture. The lower portion of the pose is set up the same as the often more familiar posture virabhadrasana b or Warrior 2. This posture functions as a hip and shoulder opener, strength builder, and a powerful spinal opener. It also creates space for the internal organs while stretching the fascia of the shoulders and belly. 

Although there is a lean to the side, strictly speaking, side angle is not a side bend. Instead the upper side of the waistline contracts to keep the sides of the torso even. It strengthens the obliques when properly executed. You may still feel some intense side body stretch within the strength as the arm reaches alongside the ear where the lat stretch occurs. Modifications may be made if there is excessive tightness in the shoulders or and injury in the area as well as different variations to accommodate tightness in the hips.  

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About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
  Chris's Teaching Schedule

Hold the squat for 30-60 seconds, or try our squat challenge and build up to a longer hold!

Author: Chris Loebsack

Añjaneyāsana, the lunge, also sometimes called crescent pose, features a kneeling back-bend with the thighs moving asymmetrically towards a front split. The pose may be done on it's own, or is often found in classical style sun salutations. Some variations keep the arms down and others lift the arms up as seen in the photo of Jennifer above. The position in Sanskrit is named after Añjani, the iconic mother figure of Hanuman (hanumanasana - the splits pose).

Benefits 

• Strengthens the ankles, inner thighs, quads, glutes, back muscles (spinal erectors), pelvic floor muscles, and core muscles. If the arms are lifted it will also strengthen the back of the shoulder and the triceps.
• Stretches the ankle, hip flexors, groin muscles, and front of the torso. If the arms are lifted it also stretches the lats. 

Common Pitfalls

• If there is weakness in the inner thighs and core muscles, palace the hands on blocks on either side of the hips for support and balance help until you build the strength to hold yourself upright. 
• If there is sensitivity in the neck avoid looking up or taking the head back and instead keep the neck neutral and look forward. 
• If there are specific knee or back injuries avoid the pose, or minimize the depth of the lunge by keeping a shorter stride. 

Step by Step Instructions

1. From a table top position step your right foot forward. If your knee is sensitive, you can place a blanket under your back knee or double up your yoga mat for more cushion.
2. Place blocks on wither side of the front foot and then the hands on the block. Lift the chest and look forward. Stay here or go to #3
3. Bring your hands onto your right knee and your right knee directly over your right ankle. Stay here or go to #4
4. Inhale and raise your arms above your head, keeping the arms in line with your ears.
5. To deepen into the lunge press firmly into your feet as you allow your hips to shift forward. As you do, your left thigh comes closer to the floor. To support engagement and to avoid sinking into the joints, hug your inner thighs in towards one another (adduction of the inner thighs).
6. You may enjoy taking the upper spine into a back-bend if that feels comfortable. If you choose this option keep the chest lifting upward and core engaged to avoid sinking into the low back. 
7. Exhale to release the hands down, re-frame the front foot, and release the pose.
8. Repeat on the left side.

Hold Time
30 seconds - 2 minutes
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