Uttanasana (Forward Bend)

Uttanasana ( Forward Bend )

Steps:

 1. Stand in Samasthithi.
 2. As you Inhale raise you hands from the front, hands touching  your ears and palms facing front. Stretch your spine nicely.
 3. Exhale bent down from your lower back  and keep your palms on either sides of your leg. Knees should be straight.

Coming out of Asana:
 Inhale come all the way up, hands should be leading the movement.
 As you Exhale drop your hands down from the front and come
back to Samastithi.

Classification

     - Pascimatana ( Forward Bend )
     - Standing
     - Symmetrical
     - Dynamic (Repeat) / Static (Stay)


Focus:

    - Lower Abdomen
    - Hip Flexibility
    - Hamstring
    - Spine Stretch

Variations of Forward Bend:                                                                              

Padagustasana

Padahastasana

                                                                 



















Modifications:
     1. If hamstring are tight or if the focus is the abdomen knees can be bent.
     2. If your focus and you are working on your hamstring then knees should be straight.
     3. Repitition gives you a good hip mobility.

Benefits:
      - trimming the waist.
      - restoring elasticity to the spine
      - stretching the ligaments of the legs, especially the Hamstring.
      - aids blood flow to the brain.