Top Stretches to learn standing forward bend | Yoga for Flexibility | Shivam sharma

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Stretches to Learn for Standing Forward Bend | Yoga for Flexibility
Standing Forward Bend (Uttanasana) is a powerful yoga posture that stretches the hamstrings, calves, hips, and spine while calming the mind. But many practitioners struggle because of tightness in the legs and lower back. In this video, Shivam Sharma (E-RYT 500, RPYT, YACEP) explains simple and effective stretches you must practice to prepare your body for a deeper and safer forward bend.



Why This Video Helps:
Forward bending is not only about flexibility — it also requires awareness of which muscles contract and which ones stretch. By learning the right stretches, you can protect your back, improve posture, release stiffness, and progress gradually without injury.
Key Stretches for Forward Bend Preparation:
Hamstring Opener – Gentle stretch to lengthen the back of the legs.
Calf Release Stretch – Improves ankle mobility and supports the fold.
Hip-Opening Stretch – Unlocks tension around the pelvis and lower back.
Spinal Elongation Stretch – Prepares the back for safe forward folding.
Dynamic Flow Movements – Activate blood circulation and joint mobility.
Extra Tips to Improve Forward Bend:
Warm up before going deep into the pose.
Focus on exhaling to relax muscles.
Keep knees slightly bent if hamstrings are tight.
Progress gradually, never force the stretch.
⏱ Timestamps:
0:00 Introduction
1:12 Why Forward Bends are Important
2:30 Hamstring Stretch
3:15 Calf Stretch
4:05 Hip Opening Stretch
5:00 Spinal Preparation
6:10 Dynamic Flow for Flexibility
7:20 Full Standing Forward Bend Practice
8:30 Final Tips
✨ Also watch my video on “Muscles in Paschimottanasana Explained” to understand contraction and stretching during seated forward bends.

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⚠️ Disclaimer:
The information presented here is intended solely for educational purposes. Techniques and advice may vary based on individual contraindications. It is essential that yogic practices be performed under the supervision of a qualified yoga instructor. For severe health conditions, we recommend consulting a healthcare professional or joining an appropriate yoga program under expert guidance.