For Uttanasana – Standing Forward Bend: Begin in Tadasana Mountain,
1. Inhale up, lengthening the spine, arms moving up overhead beside the ears.
2. As you exhale, bend forward, with a lengthened spine and a slight bend in the knees. Hands can come to the floor out in front front of you or near your feet.
Relax into this position. If you would like to you can go deeper into Rag Doll.
Hold for several breaths, settling in, letting the body rest and stretch, then on an inhale lengthen the spine once again, and slowly, with a slight bend in the knees begin to rise back up to standing.
Namaste.
Physical Benefits:
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Stretches hamstrings, calves, and hips
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Strengthens thighs and knees
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Relieves tension in the spine, neck, and back
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Stimulates digestion and internal organs
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Calms the nervous system
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Reduces fatigue and anxiety
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Can help alleviate insomnia
Energetic/Emotional Benefits:
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Encourages introspection and inner calm
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Releases stagnant energy
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Grounds the energy body
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Cultivates humility and surrender
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Invites a sense of calm and rejuvenation
Uttanasana, the Standing Forward Bend, is a deeply soothing pose that stretches the entire back body and invites calmness of mind. This gentle inversion lengthens the spine, releases tension in the shoulders, and refreshes the energy flow through the whole body. Grounding and introspective, it offers a moment to pause and connect with the breath, creating spaciousness in both body and spirit. Perform it anywhere!
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