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- Step 1:
- Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
- Step 2:
- If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn't possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
- Step 3:
- With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
- Step 4:
- You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.
- Step 5:
- Don't roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
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- Beginner's Tip:
- To increase the stretch in the backs of your legs, bend your knees slightly. Imagine that the sacrum is sinking deeper into the back of your pelvis and bring the tailbone closer to the pubis. Then against this resistance, push the top thighs back and the heels down and straighten the knees again. Be careful not to straighten the knees by locking them back (you can press your hands against the back of each knee to provide some resistance); instead let them straighten as the two ends of each leg move farther apart.
- Modifications and props:
- To increase the stretch on the backs of the legs, stand in the forward bend with the balls of your feet elevated an inch or more off the floor on a sand bag or thick book.
- Deepen the pose:
- You can increase the challenge in this pose by slightly varying the position of the arms and hands. First, exhale and swing your right arm around behind your back as you twist to the right. If you can, grip the left arm just at the elbow with the right hand; if you can't, hold a strap looped around the left elbow. Then turn your left arm outward (so the palm faces away from the knees) and slip the hand under the right knee, palm on the floor.
- Partnering:
- A partner can help you encourage the backs of your legs to open. Perform Uttanasana, resting your buttocks against a wall with your heels 6 to 12 inches away from the wall. Bend your knees. Have your partner press firmly against your sacrum. Imagine that the sacrum is sinking into your pelvis and lengthening through the tailbone, which in turn is growing up the wall. Slowly straighten your knees against this resistance. Don't simply lock the knees back to straighten them; instead, resist the back knees slightly forward as the heads of the thigh bones and heels move apart.
- Info
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ut = intense
tan = to stretch or extend
- Benefits:
- Calms the brain and helps relieve stress and mild depression
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- Stimulates the liver and kidneys
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- Stretches the hamstrings, calves, and hips
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- Strengthens the thighs and knees
- Improves digestion
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- Helps relieve the symptoms of menopause
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- Reduces fatigue and anxiety.
- Relieves headache and insomnia.
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis.
- Therapeutic Applications:
- Contraindications and Cautions:
- Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah, ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.
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