#WellnessWednesday - Yoga for Life: Week 14

Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.

Week 14: Uttanasana / Standing Forward Bend


  • Great stretch for the hamstrings, calves, hip rotators, and back.

Foundation & General Alignment:

  • Feet are parallel they can either be together or hip distance apart.
  • Legs can be straight or bent if tight in hamstrings, bend knees for easier stretch.
  • Hands can be on the ground by your feet, on calves, or fingers can be hooked between big toes.
  • Belly isn’t resting on thighs.
  • Shoulders are back and away from your ears.

Common Problems:

  • Most at risk: hamstrings and low back.
  • Weight mostly in heels.
  • Hyperextension of the knees.
  • Shoulders up by ears.


  • Bend knees so you can reach the floor.
  • Use blocks underneath the hands.
  • Separate feet further apart for tighter students or for later stages of pregnancy.

Do not engage in if you have low back pain/ disc injury or you have a pulled hamstring muscle.


Articles published by Basmati.com are no substitute for medical advice. Please consult your health care provider before beginning any new regimen. For more information, please visit our disclaimer page here.

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