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Izzy’s Yoga Posture for October – Uttanasana
October 11th, 2018
Uttanasana – Standing forward bend
Benefits
· Develops strength in the legs and feet
· Can help with low back pain
· Stretches the hamstrings
· Develops mobility of the pelvis
How prepare for it
· This is an inverted pose and is therefore not suitable for those with high blood pressure
· The modified version with the hands resting on a steady surface at waist height avoids lowering the head and is a good modification
How to do it
· Move into Tadasana, the Mountain Pose
· Breathing in, raise both arms overhead
· Breathing out, keep the arms straight and bend forward from the hips (alternatively rest your hands on your hips if this is more comfortable)
· Those using modified version with support can rest the hands on the support now and relax into the posture
· Bring your hands to rest lightly on your legs
· Breathing in, raise your head and slightly hollow your back, as in cat pose
· Breathing out, continue to lower your body towards your legs
· If the hands can touch the floor, continue to work them around the outsides of the kegs and backwards, behind the feet
· Remain in the position for 2 or 3 breaths
· To return, place your hands on your hips, engage your core strength and return to a standing position
· Alternatively, soften the legs and uncurl the back to a standing position, breathing gently and bringing the head up last
· Stand quietly and allow the breathing to settle
Things to watch
· Bending the legs slightly will help to avoid locking the knees
· Be aware of the spine and avoid straining the back
· If there is any strain in the back, soften the knees and keep the spine soft
More information about the pose is here:
https://www.yogajournal.com/poses/standing-forward-bend
Izzy Ixer
BWY Dip, MCMI