UTTANA SISHASANA

Description

UTTANA SISHASANA Asana group: backbends Translation of the name from Sanskrit: • uttana — extended; sisi — head; asana — pose. 1. Setup Starting position: lie on the back. Lift the straight legs and the torso, balancing on the lower back. Extend the arms along the body or forward. Keep the heels level with or slightly above the head. Gaze forward and keep the back flat — do not let the legs fall back toward the head. 2. Simplified and advanced variations Simplified variations: • keep the knees bent; • support the hands under the lower back. Advanced variations: • stretch the hamstrings fully; • hold with a steady breath. 3. Injury prevention Do not lift the legs behind the head with a weak lower back. Watch the neck and support with the hands if the neck is sensitive.