3. Standing Forward Bend (Uttanasana)
What it does: Standing forward bend can calm your mind, while also stretching the hamstrings and muscles of the spine.
How to do it: Start in mountain pose with your hands on your hips, then exhale, tucking your chin slightly toward your chest and bending forward at the hips. (As you fold forward, lengthen the front of your torso to avoid curling the spine.) Relax your head, neck and shoulders and let your arms hang loosely. Place your palms or fingertips on the floor beside or slightly in front of your feet. (If you can’t touch the floor, cross your forearms and grab your elbows.) To come out of the pose, bring your hands to your hips and lift up on an inhale. Keep your chin tucked and lengthen the front of your torso as you come back up.
How to get better: If your hamstrings are very tight, bend your knees slightly to let the spine stretch toward the floor. Avoid pulling yourself down with your hands—let gravity do the work.
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