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Standing Forward Bend (Uttanasana) - [oot-tahn-ahs-anna]
Ut = Intense or deliberate
Tana = Stretch
Uttanasana can be used as a resting posture between
poses or alone as a warm up before more challenging postures.
- Standing in Tadasana with your feet together
(or slightly apart for greater stability), firms the legs, then
inhale and raise your arms over the head.
- Exhale and bend forward from the hips (from
waist if you are less flexible) leading with your chest.
The sitting bones move upward toward the sky.
- Reach down to the ground resting hands in front
of your feet or to the sides. Relax the head and neck, and allow
the arms to go completely limp (ragdoll).
- Breathe in deeply and lift the spine gently,
then exhale and allow the body to fall toward the legs more
fully. You can bend at the knees if hamstrings are very
tight.
Benefits:
- Rejuvenates tired legs by stretching hamstrings,
calves, and muscles in the backs of the knees
- Releases hips and makes spine flexible
- Stimulates the liver, kidneys, spleen and digestive
tract
- Increases blood flow to the brain to nourish
and calm the brain
- Helps to relieve mild depression
Cautionary Notes/Modifications:
- If you have acute lower back pain, it may aggravate
the back; proceed with caution (see following modification)
- Placing the hands against the wall or on a chair
for support, walk the feet back so that legs are perpendicular
to the floor. Stretch to your comfort level.
- For a greater stretch, hold onto the elbow
once you have bent down or place hand behind and to the sides
of the feet
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