Standing Forward Bend Full Variation – Uttanasana
Step by Step Instructions:
Begin by standing in tadasana.
Inhale deeply, exhale and hinge forward at your hips. Place your fingertips
on the floor at the outside edges of your feet.
With your legs and arms straight, take another smooth and deep inhalation
to look forward and lengthen your whole front body towards your chin.
Now exhale, as you place your hands behind your feet and quietly
draw the front of your body and your head close to your legs.
Maintain even pressure into all four corners of your feet, as you firm your
kneecaps to activate your quadriceps muscles. Lift and widen your
sitting bones by rolling your inner thighs in and back. Now, squeeze
your greater trochanter bones into the midline. Collectively, these
actions will help to stabilize your pelvis and thus allow you to deepen into the movement.
Your heart rate will be slowed down and you will feel calm and quiet.
This movement can give relief to those suffering from mild depression.
Uttanasana is an intense stretch for your legs, so your ankle, knee and hip
joints will be opened and made more flexible. Your vertebrae will be
made spacious, so your spine will lengthen. Your abdominal muscles
and organs are contracted here, creating a massaging effect within
your whole abdominal cavity.
Releasing now; inhale as you lengthen your whole front body, placing your
fingertips near your little toes. Exhale and inhale, to move back up to tadasana.
Stand tall and take a few quiet breaths.
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Forward Bend
Sub Movement Type-B: Hamstrings
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Abdominals
Physiological Focus: Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Skeletal System
Contraindications:If you suffer from spinal disc disorder, use blocks, underneath your shoulders to support your hands. If you suffer from Low Blood Pressure, come out of the movement slowly.
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