Uttanasana
(Standing Forward Bend)
The literal meaning of root word "Ut" is intense. Tan means to stretch or extend.
Despite its name, which means "intense stretch" pose, Uttanasana will wake up your hamstrings and soothe your mind.
 Asana technique
Stand in Tadasana, with hands resting on hips.
Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
If possible, with your knees straight, bring your palms or fingertips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn`t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling.
Turn the top thighs slightly inward.
With each inhalation in the pose, lift and lengthen the front torso just slightly; and with each exhalation, release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath.
Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
Stay in the pose for 30 seconds to 1 minute.
Don`t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso.
Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
Uttanasana can be used as a resting position between the standing poses. It can also be practiced as a pose in itself.
Suggestion: In order to increase the stretch in the backs of your legs, bend your knees slightly. Imagine that the sacrum is sinking deeper into the back of your pelvis and bring the tailbone closer to the pubis. Then against this resistance, push the top thighs back and the heels down and straighten the knees again. Be careful not to straighten the knees by locking them back (you can press your hands against the back of each knee to provide some resistance); instead let them straighten as the two ends of each leg move farther apart.
Benefits of Uttanasana
Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Improves digestion
Helps relieve the symptoms of menopause.
Reduces fatigue and anxiety
Relieves headache and insomnia.
Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
Precautions
In case of back injury: Do this pose with bent knees. OR perform Ardha Uttanasana (with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.
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