Sunday, September 20, 2020

Supported Standing Forward Bend [Shalamba Uttanasana]

This Supported version of the standing forward bend helps in greater spinal extension as one is elevated on the chair and try to reach the palms below the feet.

Props Required:- Chair , Blanket / pillow

Organising the Pose:-

1. Place a chair with the backrest pressed against a wall.

2. Sit near the front edge of the seat and then take one leg up one at a time to stand on the chair with the feet hip distance apart, facing forward.

3.  Inhale and lift your arms overhead and on an exhale bend forward from the base of the spine, keeping it straight and long, to reach the hands to the edge of the seat. Stay there taking a few breaths.

4. Then exhale and lengthen the spine more reaching the palms further down as you hold the vertical supports of the chair. Keeping the legs absolutely straight use your breath as you go deeper into the pose reaching your hands a little lower down as you keep holding the support.

5. Hold the pose for a minute or so wit hregular breathing and then slowly breath in and reach the hands up and bring them back to your side. Bend your legs and slowly come back into seated on the chair.

Use of Props:-

You can elevate the seat by adding a blanket or pillow, over the seat, for a deeper stretch.


1. Stretches/ lengthens the entire back of the body including the back of the legs and decompresses the neck.

2. Increases circulation in the upper and lower torso.

3. Improves digestion, stimulates thyroid and other abdominal organs, improves balance.

Practice the supported version of this pose to gain strength, balance and flexibility.


Neelanjana Bharadwaj


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