Standing Forward Bend — Uttanasana (OOT-un-AA-SUN-aa) — is a posture that stretches entire body and can be adjusted to increase or decrease levels of intensity in the hamstrings. The pose gets its name from the Sanskrit words, Ut, meaning intensity, tan, meaning to stretch or extend, and asana, meaning pose
Level of Difficulty: Beginner/Intermediate
Step-by-Step Instructions
Start by standing in Tadasana and balance your weight equally on both feet.
Breathing in, extend your arms overhead.
Breathing out, bend forward with a flat back and down towards your feet.
Stay in the posture for 20-30 seconds and continue to breath deeply.
Keep your legs and spine erect with hands resting either on the floor, beside your feet or on your legs.
On an out breath, move your chest towards your knees and lift your hips and tailbone higher.
Let your head relax and move it gently towards your feet. Keep breathing deeply.
Breathing in, stretch your arms forward and up and slowly up to a standing position.
Breathing out, bring the arms to the sides.
Benefits
Stretches the muscles on the back of the body
Invigorates the nervous system by increasing circulation
Increases blood flow to the brain
Stretches the hamstrings
Tones the abdominal organs
Precautions
Back injuries
Spondylitis
Hyperextended knees
Modifications and Variations
To Modify: If knees are hyperextended or in pain, hyperextend the knees.
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