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Uttanasana / Standing Forward Bend
OOT-tan-AHS-ahna
ut a deliberate attitude tan to stretch
Overview
In most vinyasa flows Uttanasana comes early in the practice. Why? Because it is a great way to loosen up and stretch your legs, back and arms all at once. And, like all forward bends, the pose brings a certain calm and presence of mind which helps your entire practice. Indeed, if we look at the Sanskrit translation we are using a deliberate attitude to make a full body stretch. The pose has slightly different names based upon where you place your hands. If you hold your big toe it is Padangusthasana (Pad meaning “foot”). If you put your hands under the balls of your feet it is Padahastasana. Traditionally in Uttanasana your hands go alongside your feet, but you can also simply interlace your arms and hold your elbows with your hands, grab your heels or reach behind your feet and let your hands overlap.
Preparation and Pose Tips
Let’s get started. Start with your feet together big toes touching (or hip distance apart if you are a beginner). Lift and separate your toes and place them back down. On an inhale, lift your arms and draw your navel to your spine. Exhale, hinging at the hips. Now swan dive down and draw your fingertups towards floor. Drop your head down and put your palms to the floor, if possible. On each exhalation, draw the crown of head towards your feet. Breath.
Benefits
Lengthens spine
Ads digestion
Hamstrings, shoulders, releases neck
Cleanes organs of throat, neck, head
Recovery and Counterpose
Release hands, engage abs and curl up. When releasing, bend knees to protect lower back.
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