sandeyeStanding Asana - Uttanasana
June 23rd 2009 02:45
Commence with Tadasana. From this basic position, inhale and raise your arms forward and upward, to point directly to the sky or ceiling above you. Palms should be facing one another above your head.
Exhale, and as you do so bend forward to a position parallel to the floor for your upper torso and extended arms. Retain the pose for 2-3 full breaths before continuing. When you next exhale, bend downward as far as you are able. Place your hands on your legs, as far down as possible.
For the very subtle and flexible, this may mean the floor beside your feet or clasped behind your ankles. For the average practitioner, holding to your shin or ankles is sufficient for now. Once more, hold the pose for a couple of complete breaths.
Exhale again, and pull your head as close to your legs as you can. For the experts the pose should have your back straight, as should be your legs, and with your belly and chest should be pressed directly against the front of your legs wit your head below the knees. For the lesser experienced and flexible, concentrate on keeping the back straight and stretching as best you can. Hold the final position for 2-6 breaths before releasing through reversal.
Exhale, and as you do so bend forward to a position parallel to the floor for your upper torso and extended arms. Retain the pose for 2-3 full breaths before continuing. When you next exhale, bend downward as far as you are able. Place your hands on your legs, as far down as possible.
For the very subtle and flexible, this may mean the floor beside your feet or clasped behind your ankles. For the average practitioner, holding to your shin or ankles is sufficient for now. Once more, hold the pose for a couple of complete breaths.
Exhale again, and pull your head as close to your legs as you can. For the experts the pose should have your back straight, as should be your legs, and with your belly and chest should be pressed directly against the front of your legs wit your head below the knees. For the lesser experienced and flexible, concentrate on keeping the back straight and stretching as best you can. Hold the final position for 2-6 breaths before releasing through reversal.
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