Forward Bend

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Also known as Uttanasana 

Alignment Points:

Bend at the hips keeping hips over the heels, pull in from the lower belly, lift tail bone towards the sky, knees rotated inward slightly and slightly bent. head can be facing forward but in more advanced variations the chin should be tucked. Feet are parallel 3-6 inches apart with weight should be distributed evenly.

For the full version of this pose the chest should come to the thighs, hands are placed to the sides of the feet, palms on the floor, with elbows facing back.

With another advanced variation, one that I like, is what I consider half forward bend and half hand stand. For someone like me who is not super flexible this can be difficult but practice and progress towards can be strengthening nd beneficial to the arms and shoulders.

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