STANDING FORWARD BEND (Uttanasana)

   

Cautions: Low back tension or injury - do this pose with bent knees. Low blood pressure - come out of the pose rolling your back slowly up on inhalation.

How to perform: Start in Tadasana with hands on the hips. On exhalation bend from the hips, not from the waist, keeping the back as long and flat as you can. If possible, with the knees straight, bring the palms to the ground beside the feet, or bring the palms to the back of the ankles. Drop the head and relax the neck. To release, bring the hands back onto the hips and come up on an inhalation with a long front torso.

Do not force this stretch - find a place in which you can relax and stay within your comfort zone. Do not lock the knees - engage the front thigh muscles (quadriceps) to pull the kneecaps  upwards gently.

Do keep lengthening the front torso and spine every time you inhale, and as you exhale let the gravity increase the stretch.

What if... I don't reach my ankles? - Bend the knees to reach the ankles, and then work on straightening the legs or else just cross the forearms and hold the elbows.

Benefits: Makes the spine supple and tones the spinal nerves. Stretches the hamstrings, calves, and hips. Improves blood circulation. Stimulates the liver, spleen and kidneys and improves digestion. Calms the brain and helps relieve stress and insomnia.

 

 

 

Standing Forward Bend (Uttanasana) Video
Standing Forward Bend (Uttanasana) Video  

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