Uttanasana, (OOT-tan-AHS-anna)
Uttanasana calms the brain and helps relieve stress and mild depression; stretches the hamstrings. It is therapeutic for high blood pressure, osteoporosis, and asthma
Stand in Tadasana with feet hip width distance apart. Place your hands on your hips. Exhale and bend forward from your hip joints, not the waist.
When folding focus on lengthening the front torso out of the groins. With a back injury or to relieve stress on stress on your hamstrings or lower back, bend you knees.
Place your fingertips on the outside of your feet, or on blocks. Ground down with your feet, lifiting the sitting bones up and turn the tops of your thighs slightly inward. Breathe slowly, fully and completely. Stay for up to one minute.
To come up, bring your hands back to your hips, lengthen the front of your torso, pressing tailbone down and into the pelvis and come up on an inhalation keeping your front torso long as you return to Tadasana (Mountain Pose)
Stand in Tadasana with feet hip width distance apart. Place your hands on your hips. Exhale and bend forward from your hip joints, not the waist.
When folding focus on lengthening the front torso out of the groins. With a back injury or to relieve stress on stress on your hamstrings or lower back, bend you knees.
Place your fingertips on the outside of your feet, or on blocks. Ground down with your feet, lifiting the sitting bones up and turn the tops of your thighs slightly inward. Breathe slowly, fully and completely. Stay for up to one minute.
To come up, bring your hands back to your hips, lengthen the front of your torso, pressing tailbone down and into the pelvis and come up on an inhalation keeping your front torso long as you return to Tadasana (Mountain Pose)
