Sanskrit Name: Uttanasana (OOT-tan-AHS-ahna) Ut = Intense Tan = To stretch or extend
Get Started: :: Stand in Mountain Pose :: Bring your hands to heart center or bring your arms to a tee :: Lead with your heart and your hip joints while extending your torso down :: Keep your legs straight if possible; if not bring a slight bend to your knees :: Release your head and neck :: Dangle your arms or allow them to touch the floor :: On your inhales back out a little bit; on your exhales get deeper :: Maintain as straight a spine as possible
Benefits: Standing Forward Fold helps calm the brain, relieving stress and mild depression. It stimulates the liver and kidneys. It stretches the hamstrings, calves and hips, while strengthening the thighs and knees. It improves digestion and relieves headache in insomnia. It also get relieve the symptoms of menopause, while being therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
Contradictions: If you have a back injury, do this pose with bent knees.
Know your asana: There are a number variations of this pose, including Rag Doll (interlaced biceps), chest expansion (hands interlaced behind the back), infinity grip and more.