Uttanasana (Standing Forward Bend)

<h2> Uttanasana. Standing Forward Bend</h2>Ut means «intensity», «strength», tana - «to stretch». In this asana the spinal column is stretched strongly. Description of the technique of Uttanasana (Standing Forward Bend) 1. Stand in Tadasana (Mountain Pose).2. Tighten the knees, extend both legs, raise both arms towards the ceiling with the palms facing forward. As you raise the arms, stretch the whole body, as in Vrksasana (Tree Pose). Take one or two breaths.3. Extend the spine, exhale and bend the trunk forward.4. Place the palms on the floor beside the feet. Extend the trunk forward; to do this, lift the head up and make the spine concave. Take one or two breaths in and out.5. Exhaling, bring the head to the knees6. Breathing normally, remain in this final position for 30-60 seconds. While doing so:(1) extend the lower ribs and the back of the trunk so that the head touches the knees and rests on them;(2) draw the abdominal muscles, the front of the trunk and the diaphragm towards the floor.7. Inhale, come into the positions described in points 3 and 4, and then into Tadasana. Special notes: (1) At first it is hard to place the palms on the floor, so put the fingertips on the floor and use blocks - set them beside the feet and place the fingers on top of the blocks.(2) Do not bend the knees in order to bring them to the head.(3) Do not tense the neck and the chest.(4) Those with a displaced spinal disc should practise Parsvottanasana (Intense Side Stretch), Prasarita Padottanasana (Wide-Legged Forward Bend), Padangusthasana (Big Toe Pose) and Uttanasana, extending the trunk forward so that the spine stays concave. Then there will be no pressure at all on the spine. There is no need to bend the trunk down and touch the knees.(5) Once the body bends correctly in Uttanasana, it will no longer be necessary to stretch the arms overhead as in position 2. You can go straight into position 4. The effect of practising Uttanasana This asana cures pains in the abdomen and tones the liver, spleen and kidneys. It also relieves menstrual pain. The heartbeat slows down and the spinal nerves are restored. If the pose is held for at least two minutes, any mental depression disappears. This asana is especially useful for easily excitable people, since it calms the cells of the brain. After doing this asana one feels calm and cool, the eyes begin to shine and the mind is at peace.Those who feel heaviness in the head, a rush of blood or other unpleasant sensations while doing Sirsasana (Headstand) should do Uttanasana first; after that they will be able to go up into Sirsasana easily.