This is a gentler variation of the classic posture, which assists novices and people with tight backs in achieving the ultimate forward stretch.
- The final posture may be done in five different ways.
- Practice the one that seems most natural to you and best meets your requirements.
- This is a restorative and soothing asana that relaxes and energizes the heart and lungs.
PROPS - FIVE WOODEN BLOCKS AND A FOAM BLOCK
- Three wooden blocks should be stacked on top of the foam block.
- On each side of the stacked bricks, place a wooden block.
BENEFITS
• Calms and soothes the body and mind.
• Increases blood flow to the brain, soothing brain cells and the sympathetic nervous system
• Regulates blood pressure
• Relieves migraines and stress-related headaches
• Tone the abdominal organs
• Relieves stomachache by neutralizing acidity
• Strengthens and stretches the hamstring muscles
• Increases the flexiblity of the hamstring muscles
PRECAUTIONS
- Do not do this asana if you have diarrhoea or osteoarthritis of the knees.
- This asana should be avoided by rheumatoid arthritis patients who have a fever.
- To prevent dizziness, slowly exit the position if you have low blood pressure.
INSTRUCTIONS
1. Tadasana means "to stand" in Sanskrit.
- Make a 30cm separation between your legs (1ft).
- Keep your toes pointed forward and your feet parallel to each other.
- Raise your kneecaps.
2. Take a deep breath in and lift your arms to the sky, palms facing front.
- Extend your spine to the sky.
3. Bend forward from the waist to the floor.
- Increase the stretch of your spine by pressing your heels on the floor.
- This is critical for proper technique.
- Downwardly elongate the sides of your trunk.
4. Place your hands on the blocks beside your feet and rest the crown of your head on the blocks in front of you.
- Kneecaps should be pulled in.
- Pull your inner legs upward and extend your hamstrings.
- From your heels to the top of your head, feel a single stretch.
- For 1 minute, stay in this position.
VARIATIONS OF UTTANASANA
VARIATION 1-HANDS AND ELBOWS.
- Beginners and those who are too stiff to put their hands on the floor or on blocks may find this version easier.
PROPS - A FOAM BLOCK AND THREE WOODEN BLOCKS.
INSTRUCTIONS.
- Stack the three wooden blocks on top of the foam block on the floor.
- Steps 1, 2, and 3 of the primary asana should be followed.
- Place your head's crown on the blocks.
- With your right hand, clasp your left elbow, and with your left hand, clasp your right elbow.
- Grasp the folded arms and pull them down.
- For 1 minute, stay in this position.
VARIATION 2 - HANDS ANDANKLES.
PROPS- A FOAM BLOCK AND THREE WOODEN BLOCKS.
INSTRUCTIONS
- Place the foam block on the floor and place the three wooden blocks on top of it to support the head and make the forward bend easier.
- Then proceed to the major asana's Steps 1, 2, and 3.
- Take a deep breath out and put the top of your head on the blocks.
- With your hands, hold your ankles.
- Hold the position for one minute, breathing steadily.
- Holding your ankles gives more stability and balance, allowing you to bend deeper.
VARIATION 3 - PALMS ON THE FLOOR
PROPS - A FOAM BLOCK AND THREE WOODEN BLOCKS
- Do not use blocks to support your hands unless your back muscles are sufficiently flexible.
- Instead, in the final position, put your hands flat on the floor.
INSTRUCTIONS
- Place the bricks as directed.
- Then proceed to the major asana's Steps 1, 2, and 3.
- Place your crown of the head on the blocks.
- Then, just beyond your feet, put your hands flat on the floor.
- Stretch your hamstring muscles at the back of your thighs while keeping both heels down to the floor.
- Each hand's thumb should rest on the little toe of each foot.
- Distribute your weight evenly between your toes and heels on both feet.
- Hold the position for one minute, breathing steadily.
VARIATION 4 - PALMS ON A BLOCK
PROPS - TWO WOODEN BLOCKS.
- Only do this variant when you feel your back muscles are flexible enough to maintain the forward bend without using blocks to support your head.
- Variations 1–4 are more advanced variations.
PRECAUTIONS.
- Do not attempt this variant if you have hypertension, headaches, cervical spondylosis, sleeplessness, migraine, or prolapsed discs.
INSTRUCTIONS
- Standing with your feet together is a good idea.
- Place a block on each side of your feet on its wide side, with the long edges parallel to your feet.
- Steps 1, 2, and 3 of the primary asana should be followed.
- Place your hands on the blocks while bending from the waist.
- Your chin should be pressed on your knees.
- For 1 minute, stay in this position.
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