Yoga: How To Do Uttanasana

how to do uttananasa

ut = intense
tan = to stretch or extend
asana = pose

Like all inversions, Uttanasana – Standing Forward Bend – has a calming effect. It lengthens your hamstrings and activates your inner thighs.

There are some basics which apply to almost any asana:

• shoulders away from ears ⠀⠀⠀⠀⠀⠀⠀⠀⠀
• activated core⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
• jaw relaxed 😎⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
• breath smooth + even ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀
• move out of the pose the same way you got into it

In Uttanasana, you also want to have your feet hip width apart and make sure you bend from the waist, straightening the back on your inhale, and aiming your chest towards your shins and folding your torso over your legs on your exhale. ⠀⠀⠀⠀⠀⠀⠀⠀
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If you have to bend your knees, that’s absolutely fine – gradually straighten them over time, lifting the knee caps and gently spiralling your upper, inner thighs back without hyperextending your legs.
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Hold onto opposite elbows with your hands, or onto your calves. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
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Also experiment with leaning your weight towards your toes for a deeper stretch.

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