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Benefits * stretches hips, hamstrings, and calves
* strengthens thighs and knees
* massages internal organs / improves digestion
* relaxes central nervous system/calms mind
* helps relieve stress
* reduces headache, fatigue, and insomnia
* helps relieve symptoms of menopause
* cleanses mucous from the lungs
* therapeutic for osteoporosis
Contraindications/ Cautions * lower back problems or back injury (perform with knees bent and hands supporting on the thighs)
* high blood pressure
* late term pregnancy
* eye or inner ear infection
Step by Step Uttanasana (OOT-tan-AHS-anna)
ut = intense
tan= to stretch or extend
1. As you stand in Mountain Pose (Tadasana), place your hands on the hips and inhale. As you exhale, soften the knees and fold slowly forward from the hips. Counterbalance your body weight by moving the tailbone and hips back slightly as the body leans forward. Keep the knees soft so the sit bones point up to the ceiling and the hip points roll forward into the upper thighs.
2. Rest hands on the ground beside the feet or hold onto elbows. Ensure that feet are still parallel (second and middle toes pointing forward). Hollow out the belly and encourage the chest bone to float down to the top of the feet and increase the space between the pubis and the chest bone. Feel that the fold comes from the hip joint and not from rounding the lower back. If the hamstrings feel ease in the stretch, slowly extend the knees more while pushing the sit bones up to the ceiling. Root into the heels as you slightly turn the top of the thighs inwards. This inwards rotation of the thighs aligns and isolates more the entire hamstring lines.
3. Let your head dangle so the crown of the head reaches down to the floor and the gaze is through the legs. Hold for several slow breathes.
4. To exit, contract abdominal and core muscles. As you inhale, place your hands at your hips, soften your knees, and reach your chest far forward. Rise up from the hips keeping the back long. Keep the length between the pubis and chest bone. Continue to lengthen the torso as you come up to standing.
Modifications/Cautions
* For easier version, open feet hip width apart keeping feet parallel.
* For deeper version, hold onto the back of the ankles and wrap forearms on calves. Allow assistance from arms to increase the fold at the hip joint.
