Uttanasana: Intense Stretch Poses
Uttanasana is a standing forward fold posture which requires mobility in the lower back and the hamstring area. The spine has to be active in this posture and always remember Uttanasana is a forward fold not a downward fold.Instructions:
- From Tadasana step your feet hip width apart
- Keep your feet parallel to the long edges of the mat
- Knee caps should be facing to the front
- Lift the arms up with an inhale in Urdhva Hastasana
- With an exhale, fold forward and rest hands closer to the feet
- Lift the spine up with the inhalation and move side ribs forward (Ardha Uttanasana)
- Keep frontal lower ribs touching the thighs and elongate the spine
- The exhale moves head down by elongating the side ribs more in the final posture of Uttanasana
- Trunk should touch the thighs
Variations:
- Use blocks underneath the hands in case hands don’t reach down
- Use a soft block in between the knees for hyperextension
- Use support underneath the head for migraines, headaches and heart problems
- For spinal issues, do Ardha Uttanasana
Benefits:
- Good for anxiety related syndromes
- Relaxes the back muscles and elongates the spine
- Tones the abdominal muscles
- Relaxes the heart by bringing it underneath the spine
- Elongates the hamstrings and helps increase the mobility of the lower back
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