Uttanasana / Standing forward bend
In this pose the legs and spine are stretched,
Step by step :
- Stand erect in Tadasana.(The hands in this posture form a peak,)
- Place your hands on your hips.
- Inhale and raise both your hands straight above the head, palms facing each other.
- Bend your body at the hips and bring your trunk down as you exhale.
- Keep bending further down.
- Bring your hands down towards the floor and place the palms on the floor.
- Stretch your back and the spinal column to the maximum.
- The buttocks should point upwards.
- Keep the knees straight.
- The head should be hanging down.
- Inhale and raise the trunk slightly.
- Exhale and bring it down.
- Remain in this pose for about a minute.
- To return, place your hands on the hips and then bring the trunk up with a long inhalation
Benefits:
- Stretches the back of the legs, the hips, the spine.
- Balances the nervous system and calms the mind.
- Improves digestion.
- Restores your energy.
- Relieves tension in the lower back.
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