Uttanasana

Forward Fold

Preparation:

Start in Tadasana: Stand with your feet together with your toes facing forward. Your big toes and inner heels should try to touch. Try to distribute your weight equally between the inner and outer sides of your feet.

Move through Hasta Uttanasana.: Take an inhale and raise your arms above your head.  Extend through the spine in an upward motion. Your arms will be straight and parallel to each other. Your palms can face each other or towards the ceiling.

How to do it: 

Gently fold forward from the hip joints. Your tailbone and hips will move slightly back to help balance out the weight as your torso moves forward in a folding motion. Try to keep your spine as straight as possible as you lengthen your torso over your straight legs. Your arms will follow the trunk of your body.

Hollow out your stomach, as your torso connects with your legs. This will give you additional length in your spine and abdominal regions. Your hands will come down to the floor. The heels of the hands will be in line with the heels of the feet.

Your head can rest on your shins.

Options:

Option 1: If your body is not ready to fold completely forward, you can place your hands on your thighs, calves or in front of your feet for support.

Option 2: You can bend your knees to help relieve any tension you feel in your forward fold.

Option 3: Each hand can grab the opposite elbow as an alternative to placing your hands on the floor or on your legs. In this pose, gently release the tension in your neck and head and let them hang naturally and loosely.

Option 4: You can take your legs hip distant apart to help with balance.

Option 5: For a deeper stretch you can wrap your forearms around the legs so your calf and forearm touches. Then warp your hands around the ankles for support. Using the strength of your arms, and on an exhale, pull the torso closer to the legs. Keep extending your back as straight as possible.

Drishti (Where you should look):

Nasagrai: Tip of the nose

If your legs are hip distant apart, you can look through your legs, behind you.

Where you should concentrate:

Concentrate on the extension of the spine.

Why we do it: 

This pose is a great way to release the hamstrings and calves. It also helps to massage the internal organs and increases blood circulation.

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