This week’s pose of the week, Uttanasana, Standing Forward Fold, is a great opener for the back body! Surrender softly towards the earth and breath into the backs of the legs as the spine lengthens.
Benefits:
Stretches the hamstrings and calves. May aid in digestion, release stress and relieve symptoms of insomnia.
How to:
- Begin standing in Tadasana, Mountain pose feet around hip distance apart.
- Hinge from your hips, when you reach 90degrees allow a slight rounding of the lower back.
- Place your hands on the floor on either side of the feet or in front of the feet.
- If you cannot reach the floor or have sensation in the joints then bend into your knees.
- Allow the head to drop towards the earth.
- Press down evenly into all 4 corners of both feet, lifting the inner arches.
- Kneecaps point forward with quads are engaged without locking the knees.
- Lengthen the crown of the head towards the floor.
- Hold and breathe for 3-5 breaths.
- To release allow an inhale to lift you back up to Tadasana, Mountain pose.
Modify it:
If having trouble balancing then widen the feet. If hands do not reach the floor then bring the floor to you with a block or other prop.