uttana (intense stretch)+ asana (pose)
Ahhhhhhh, Uttasana - what can we say about this Beginner-friendly super-stretchy fold?—it was probably the 1st standing forward fold that we all learned. As such, it's also a dreaded inversion (the head is lower than the heart), but without too much of the fuss. It might look easy-peasy, but if you have limited range of motion in your hips, pelvis, knees, & spine, this pose can be challenging. It´s frequently incorporated into a vinyasa series with Mountain Pose & Standing Half Forward Fold, but don´t feel restricted by this. Where you place your hands is up to you; in the full expression of the pose, your hands will be behind your ankles, but if you´re not there yet, you can lay your fingertips against the mat in front of you or simply use a prop. Your body needs to be warm to express this pose, & Chair Pose, Mountain Pose with a Backbend, & Down Dog are just the ticket. Afterwards, spend some time in Runner´s Lunge, Mountain Pose with a Backbend, & Standing Half Forward Fold. This is a posture of surrender (in the pose we are both passive & active) & so it helps to teach us patience & acceptance.
Benefits:
stretches the hamstrings, calves, glutes, & pelvic muscles
lengthens the spine
helps to relieve back pain
strengthens, stretches, & tones the bones, joints, & muscles of the body
increases blood flow to the brain
helps to relieve issues related to minor sciatica & varicose veins
increases flexibility, improving range of motion
stimulates the digestive system & helps relieve constipation
increases metabolism
detoxifies by eliminating gases from the body 💨
can be therapeutic for menstrual problems
relaxes the body (especially the legs)
balances the nervous system
therapeutic for mild depression & insomnia
energizes, relieves stress, & calms the mind
Remember: to lengthen the spine from the base, bending more from the hips rather than from your upper body. Keep your neck soft. Don´t lock your knees: a slight (or even generous) bend in the knees is okey-dokey, or, if you still feel restricted, practise Standing Half Forward Fold instead.
Props: if you have balance issues (common among postnatal moms & senior citizens), practise this pose sitting on a chair, crossing your arms & placing them on your lap, & then resting your head on your arms. If you have a greater range of motion, you can lower your hands to your mat or place them on yoga blocks.
Avoid or modify Standing Forward Fold if you
have sustained injuries to (& are still recovering from) the knees, hips, pelvis, shoulders, rib cage, neck, &/or to the spine
have had spinal, hip, knee, &/or abdominal surgeries
have a slip disk, advanced cervical & lumbar spondylitis. or herniated disc issues
suffer from migraines &/or vertigo
lack Breath-Body Awareness
have High Blood Pressure
are heavily pregnant
are postnatal, wait a month to ensure that your back & core are strong again.
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