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| Picture from Yoga Journal |
Uttanasana is a pose consisting of standing with the feet together, then folding forward from the hips letting the head hang, with palms placed flat on the floor near the feet or as closes to. This pose provides a complete stretch to the entire back of the body, stretching and lengthening the hamstrings. Uttanasana can be used as a resting pose between standing poses as well as be practiced individually, stay in the pose for 30 seconds to 1 minute. *Wiki
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 our 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.
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 you 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.
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.
4. Do not 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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