Uttanasana (Therapy)

The name comes from the words उत्तान ,”intense stretch”; and आसन; āsana, “posture” or “seat”.

• Begin by standing on the yoga mat with your feet hip-width apart and parallel to each other.

• Place a Yoga Brick in front of you, parallel to the long edge of your mat.

• Ground down through the four corners of your feet, pressing evenly into the mat.

• On an exhalation, hinge forward at your hips, leading with your chest and keeping your spine long.

• As you bend forward place your hands on the yoga brick, allowing them to support your upper body.

• Draw your navel toward your spine to engage your core muscles and support your lower back.

• Hold the pose for 30 seconds to 50 Seconds or longer, depending on your comfort level and flexibility.

• Slowly bring your head up in line with your hands. Gradually come up and release the pose by bringing hands beside the body.

• Engage your quadriceps and lift your kneecaps to activate your leg muscles.

• Lengthen your spine forward with each inhalation and deepen the fold with each exhalation.

• Putting pressure on the lower back

• Avoid in case of lower back injuries, spondylitis, cervical pain and spinal problems