Uttanasana: Standing forward bend
How to carry out Uttanasana!
Uttanasana is one of the essential positions in yoga as it is the basis of all the asanas which provide a forward bend. It calms the mind and at the same time lengthens and rejuvenates the whole body.
“Ut” in Sanskrit means intense and “tan” elongation. Therefore Uttanasana is the asana that allows an intense stretching across the rear of the body, in particular of the back and the hamstrings.
How to carry out UTTANASANA :
Start in a standing position, breathe in deeply and in the subsequent exhalation bend forward. The bending must occur at the level of the hips, and not higher than the waist. As you lean forward you must try to push your torso forward and try to create space between the pelvis and the sternum. If you are not able to do that with your legs straight, bend your knees.
Once you have reached your limit with the torso, put your hands down and try to ouch the mat with your palms and relax your head, you can also touch your knees or ankles.
At this point, maintaining a stable base, push your feet on the ground and try to lift your butt slightly higher trying to straighten your knees.
In the following inspiration push your on the mat, try to stretch yourself forward and lift your chest, stretching your vertebral column.
If you manage to reach the mat you can grab your big toes and push your elbows towards the outside while keeping your arms and trying to bring your head downwards.
Hold for five breaths.
Once the position is finished try to come up with your chest keeping your spine straight. To ensure that there is less weight on the column while coming up, bring your hands to your sides. This should facilitate you getting back in an upright position.
BENEFITS OF UTTANASANA:
The standing forward bend acts massaging gently all around the belly.
Digestion is improved and the stomach pains are treated. Even during the menstrual period the stomach pain is relieved.
Stimulates and improves the normal operation of important organs such as the liver, spleen and kidneys.
Thanks to the extension to which the spine is subjected, the nerves are greatly rejuvenated.
Any form of slight depression disappears if you remain in this position for a few minutes.
This asana is of great benefit for those who get very excited as the cells of the brain are calmed down and the heart beats are slowed down. This effect occurs generally in all yoga positions where the head is placed lower than the heart.
Reduces stress.
The thighs and knees are strengthened.
The hamstrings, calves and the sides are elongated.
Reduces the tension voltage on the back
Reduces headache, anxiety, insomnia and high blood pressure.
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