2. Standing Forward Bend (Uttanasana)

Mar 24

Stand with your feet hips width apart. Inhale deeply.
Exhale and extend your torso forward and over your legs to elongate your spine.
Hold onto your elbows or let your hands rest on your shins or the floor.
Do not strain to reach the floor—the purpose is not to achieve a perfect shape, but is to elongate the spine and relax your neck and shoulders.
This forward bend allows you to relax your neck tension and gently stretches your hamstrings, calves, and hips. Be careful if you have a back injury.
If it is difficult for your hands to reach the floor or your back is uncomfortable, place blocks under each hand to provide more support.
Breathe in and out through your nose slowly and smoothly.
If you have tight hamstrings, keep your knees "soft" by bending them slightly so thatyour chest can relax on your thighs.
Gently shake your head "yes" and "no" to relax and loosen your neck muscles.
To come up, roll up slowly to standing to avoid getting light-headed.

Ali Moshiri

1. Child’s Pose (Balasana)