Yoga Pose Cards
Yoga Pose Cards  Print out and use for sequence design or for training purposes.
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Yoga posture - Uttanasana
Translation: Standing Forward Bend
From Tadasana - The
Mountain pose lean forward towards the feet.
Lean forward and down with the upper body entering a mild boundary then
try to straighten the spine a little. Lengthen the torso so that it is not
too compressed. Place the chest on the legs if you are flexible and move energy
through the top of the head towards the mat. Stretch up through the tailbone
and straighten the back of the legs moving energy down through the heels.
Tips
Bend the knees if your lower back is injured. Only stretch into mild discomfort
especially if you have a disc injury. It may be more beneficial to curl the
upper body. The back is stretched more especially around the shoulders and
neck. It is however harder to take deep breaths as the lung volume decreases.
To prevent stress it is always good to wait until the muscles give you
a changing sensation allowing the body to move deeper. Have a little patience
and enter a gentle boundary it is a less stressful way to engage in the relationship
of asana practice.
Benefits
There is no pressure on the spine when it hangs. The spine is lengthened
naturally and feels relaxed as a result.
This yoga posture increases the flexibility of the hamstrings and lower
back. The mind is also soaked in blood preventing dryness from occurring.
Blood soaks into the mind allowing fresh nutrients to soak into brain.
The hamstrings are stretched (the biceps femoris, semitendinosus and the
semimembranosus).
See free yoga sequences with this pose. Yoga video included!
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