Step by Step
- Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum.
- If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross your forearms and hold your elbows.
- With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck.
- Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.
Practitioners suggest that this posture provides these benefits:
Provides a complete stretch to the entire back side of the body.
Rejuvenates the spinal nerves.
Tones the kidneys, liver, and spleen.
Increases flexibility of the spine, hips, sciatic nerves, tendons, and ligaments of the legs.
Improves blood circulation in the legs.
Calms and rejuvenates the nervous system as it soothes the brain cells.
Provides nourishment to the facial skin, scalp, and hair roots.
Improves eyesight and hearing.
Stretches the hamstrings.
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