Uttanasana

Translation: Standing Forward Bend

Lean forward and down with the upper body entering a mild boundary then try to straighten the spine a little. Lengthen the torso so that it is not too compressed. Place the chest on the legs if you are flexible and move energy through the top of the head towards the mat. Stretch up through the tailbone and straighten the back of the legs moving energy down through the heels.

Tips

The back is stretched more especially around the shoulders and neck. It is however harder to take deep breaths as the lung volume decreases.

To prevent stress it is always good to wait until the muscles give you a changing sensation allowing the body to move deeper. Have a little patience and enter a gentle boundary it is a less stressful way to engage in the relationship of asana practice.

Benefits

There is no pressure on the spine when it hangs. The spine is lengthened naturally and feels relaxed as a result.

This yoga posture increases the flexibility of the hamstrings and lower back. The mind is also soaked in blood preventing dryness from occurring. Blood soaks into the mind allowing fresh nutrients to soak into brain.

The hamstrings are stretched (the biceps femoris, semitendinosus and the semimembranosus).