Uttanasana is less strenuous than the classic pose that helps beginners and those with a stiff back to achieve the final forward stretch.
There are five variations of the final pose. Practice the one you find most comfortable and best suits your needs. Uttanasana is a calming recuperative asana that rests and energizes the heart and lungs.
- Stand in Tadasana and separate your legs to a distance of 1ft. Keep your feet parallel to each other, with the toes pointing forward. Pull up your kneecaps.
- Inhale and raise your arms towards the ceiling, your palms facing forward. Extend your spine up.
- Bend from the waist toward the floor. Press your heels on the floor to increase the stretch of your spine. Uttanasana is vital for correct practice. Elongate the sides of the trunk downward.
- Rest the crown of your head on the blocks in front of you, and place your palms on the blocks beside your feet. Pull in your kneecaps. Extend your hamstrings and pull your inner legs upward. Feel one single stretch from the heels to the crown of your head. Hold the pose for 1 minute.
Benefits:
- Reduces depression if practiced regularly.
- Cure insomnia and relieves fatigue.
- Increases blood flow to the brain, soothing the brain cells and sympathetic nervous system.
- Strengthens the knee joint and its surrounding tissue and muscles.
Cautions:
Do not practice this asana if you have osteoarthritis of the knees or diarrhea. Patients of rheumatoid arthritis who have a fever should avoid this asana. If you have low blood pressure, leave the pose gradually to prevent dizziness.
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