Uttanasana “intense forward stretch”
Some benefits:
- Stretches the hamstrings, calves, and the fascia at the soles of the feet.
- Strengthens the knees and thighs
- Calms the mind and reduces anxiety
- Improves digestion and elimination
- Relieves headache and insomnia
- Pacifies vata
Contraindications:
- Acute low back pain or injury
- High blood pressure (modification: support the hands with a block on the floor)
Entering the pose:
Begin in Tadasana. On an inhale, turn the palms out and sweep the hands up over head, lengthening the sides of the torso and grounding through the soles of the feet. As you exhale, hinge at the hips, keeping the spine long and neutral. Swan dive the arms as you open the heart towards the floor. Move the sitting bones up towards the ceiling as you press the upper thighs back.
Modification: If you are prone to low back pain or have tight hamstrings, bend the knees in order to descend the torso towards the thighs.
Depending on your flexibility, take the hands to the shins, the floor or a block. Work to lengthen the front torso, keeping the spine neutral. Support the flow or prana through the legs by keeping the kneecaps lifted, the knees joints soft and the calf muscles resisting into the low leg bones.
Work breath by breath to release into the pose and into the deep, internal space provided by this folding inward. Lenthen the spine and backs of the legs as you inhale and exhale to release the weight of the torso towards the floor. Feel the groins deepening. Release the crown of the head toward the floor.
In order to come out safely, ground the feet and soften the knees. Keeping the spine long, inhale and sweep the hands back up, unfolding at the hips. Return the hands to the heart in tadasana.