| Category: |
Yoga Lesson Planner |
| Sub Category: |
Standing |
| Types: |
Forward Bend, Inversion, Standing, Stretch |
| Anatomy: |
Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Upper Back |
| Chakras: |
Base, Crown Centre, Sacral Centre, Solar Plexus Centre |
| Therapy: |
Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: |
Tip Of Nose |
| Dosha: |
Kapha, Pitta |
Stand in Mountain. Inhale, gently roll all the way down into a forward bend, bending the knees. Exhale, roll back up to Moutain raising hands to the sky. Feel the energy as you move down and up.
Calms the brain. Helps relieve stress. Stimulates liver and kidneys. Stretches hamstrings, calves, & hips. Strengthens thighs & knees. Improves digestion. Helps relieve symptoms of menopause. Reduces fatigue. Relieves headache & insomnia. Therapeutic for asthma, high blood pressure, infertility, osteoporosis & sinusitis.
A) Bent knees. B) Loop fingers around big toes. C) Place upper back against wall. D) Place hands on blocks that are positioned close to your feet. E) Baby standing forward bend (bend only halfway down). F) Use a chair or wall for going halfway down. G) Let body be loose as a goose while bending and allow the spine to take its time to stretch forward. H) Place head on a chair when in the forward bend. I) Do Gorilla pose (palms under soles of feet).
Back, knee, hamstring injuries.
Uttanasana Roll Downs
Sanskrit Pronunciation
(OOT-tan-AHS-ahna)
ut = intense
tan = to stretch or extend
Acceptance Theme
In Standing Forward Bend, knowing when to accept intensity and when to be content with where you are is key to steady progress without injury or frustration. It’s easy to try to push for more by wanting to be more flexible and pushing further into the pose. Rather than struggling, use the posture to practice Santosa (contentment). Can you accept where you are in the pose? Â
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