U ttana means “extension.” In Uttanasana – Standing clamp the upper part of the body leans forward, allowing the spine and legs to be lengthened and stretched. It is a useful posture to follow the hard standing postures and also as a preparation for Paschimottanasana.
- Begin standing in Tadasana . The feet can be together or apart. Breath deeply.
- Exhale as you slowly lean forward. Keep your back straight and look straight ahead.
- Breathe in resting with your hips at a 90º angle. Don’t bend your knees. Exhale again and let your head lower, relaxing your neck.
- Place your palms on the ground. Breath deeply. As you exhale, stretch your spine and lower your crown and face toward your knees.
- Hold for 30-60. Breathe in to return to Tadasana .
- Relaxes the brain and helps release stress
- Rejuvenates the nervous system
- Improves digestion
- Relieves menstrual discomfort
- Reduces fatigue and anxiety
Do not perform this asana if you have the following injuries or ailments;
- Back injury
- Herniated disc