Standing Pose
Uttanasana (Intense Stretch Pose)
Level: Intermediatee
Category: Standing Pose, Forward Extension
Uttana = intense stretch
Organizing the pose
• Exhale and fold forward. Place the hands on the floor under the shoulders.
• Inhale, Stretch the arms and legs as you extend the trunk forward and open the chest.
• Exhale, place the hands on either side of the feet without bending the legs. Line the fingertips up with the toes.
• Inhale, Stretch the arms and legs as you extend the trunk forward and open the chest.
• Exhale and, without losing the length in the trunk or the openness of the chest, drawn the trunk down the legs.
• Press the heels of the palms down to stretch the arms, moving the hands pack behind the feet if possible.
• Hold the position for several breaths.
• To come up, inhale and reverse the above sequence all the way back up to Tadasana (Mountain Pose).
Practice Points
• Spread through the toes.
• Keep the weight more in the toe mounds, with the heels a little light. This will ensure that the hips are stacked up over the heels.
• Lift the kneecaps and draw the thighs up into the belly.
• Soften the lower abdomen and groins.
• Broaden the chest and collarbones.
• Draw the arms down towards the floor.
• Keep the weight more in the toe mounds, with the heels a little light. This will ensure that the hips are stacked up over the heels.
• Lift the kneecaps and draw the thighs up into the belly.
• Soften the lower abdomen and groins.
• Broaden the chest and collarbones.
• Draw the arms down towards the floor.