00:00Welcome back to mobile physio.
00:02Today, we'll be diving into a fundamental yoga pose,
00:06the standing forward bend, also known as Uttanasana in Sanskrit.
00:10This simple, yet powerful pose stretches your hamstrings,
00:14calves, and spine while calming the mind.
00:17Let's get started.
00:19Standing forward bend is a fantastic pose for flexibility and relaxation.
00:23It helps relieve tension in the spine, neck,
00:27and back, stretch the hamstrings and calves,
00:30improve digestion by stimulating the abdominal organs,
00:33calm the mind and reduce stress.
00:35Now, let's move into the pose.
00:37Start in mountain pose.
00:39Stand tall, feet hip-width apart, hands by your sides.
00:43Ground your feet firmly into the mat and engage your core.
00:47Take a deep inhale, extending your arms overhead.
00:51Feel the length in your spine as you reach toward the sky.
00:54On your exhale, hinge at the hips and slowly fold forward.
00:58Keep your knees slightly bent if your hamstrings are tight.
01:02Let your arms hang down toward the floor
01:04or grab opposite elbows for a deeper stretch.
01:07Allow your head to hang heavy,
01:09releasing any tension in the neck and shoulders.
01:12Breathe deeply here, feeling the stretch along your back and legs.
01:15If you can't touch the floor, no worries.
01:18You can place your hands on blocks
01:20or bend your knees more to make it comfortable.
01:23Over time, as your flexibility improves,
01:25you'll be able to straighten your legs.
01:27Hold this position for 5 to 10 deep breaths,
01:30feeling the gentle release of your muscles with each exhale.
01:34Keep the weight balanced between the balls and heels of your feet
01:37and notice how the body starts to relax as you focus on your breath.
01:41To come out of the pose, bend your knees deeply
01:44and on an inhale, roll up to standing vertebra by vertebra,
01:47letting your head come up last.
01:49Reach your arms overhead once more
01:51and exhale as you bring them down to your sides.
01:56Uddhanasana is a beautiful pose
01:58that brings flexibility and peace into your daily routine.
02:02Add this to your morning stretch or cool down after a workout.
02:06Don't forget to subscribe to Mobile Physio
02:09for more tips on improving your flexibility and mobility.
02:12Hit the like button if this was helpful
02:14and comment below with any questions
02:16or future poses you'd like to learn about.
02:18See you next time!
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