UTTANASANA

Description

UTTANASANA Asana group: standing poses, forward bends Translation of the name from Sanskrit: • ut — intensive; • tan — stretch, extend. 1. Setup Starting position: Tadasana, the feet hip-width apart. With an exhale fold forward from the hips, the spine long. Bring the palms to the mat beside the feet, or hold the ankles. Draw the sitting bones up, pull the abdomen in, let the head hang relaxed. Keep the knees slightly soft. Breathe evenly. Hold for a comfortable time, then come up on an inhale with a long spine. 2. Simplified and advanced variations Simplified variations: • bend the knees more; • hold the elbows and hang. Advanced variations: • straighten the legs fully and bring the palms to the mat; • catch the ankles. 3. Injury prevention Fold from the hips, not by rounding the lower back. Keep the knees soft to protect the hamstrings. Come up slowly to avoid dizziness.

Effects

• flexibility
• strength