{"id":1474,"date":"2015-01-06T22:16:37","date_gmt":"2015-01-06T22:16:37","guid":{"rendered":"http:\/\/paulatooths.com\/index\/?p=1474"},"modified":"2018-04-27T19:05:18","modified_gmt":"2018-04-27T18:05:18","slug":"3-uttanasana-standing-forward-bend-pose","status":"publish","type":"post","link":"https:\/\/paulatooths.com\/index\/2015\/01\/06\/3-uttanasana-standing-forward-bend-pose\/","title":{"rendered":"#3 Uttanasana – Standing Forward Bend Pose"},"content":{"rendered":"

(LONDON) por Paula Tooths<\/p>\n

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And following our sequence, today we have one more basic position!<\/p>\n

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\u201cWhat if our religion was each other<\/div>\n
If our practice was our life<\/div>\n
If prayer, our words<\/div>\n
What if the temple was the Earth<\/div>\n
If forests were our church<\/div>\n
If holy water \u2014 the rivers, lakes, and ocean<\/div>\n
What if meditation was our relationships<\/div>\n
If the teacher was life<\/div>\n
If wisdom was self-knowledge<\/div>\n
If love was the center of our being.\u201d<\/div>\n
~ Ganga White<\/div>\n<\/blockquote>\n

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Uttanasana has two lines of energy radiating outward from your center. Your hips will be in dog tilt, and the spinal column will be your primary line of energy. The idea is to elongate the spine outward through the crown of your head as you fold into the pose. This is the basic forward fold. Everything you learn here will be applicable to all forward folds. There are several excellent ways of practicing Uttanasana. The basic pose is shown here and i will post variations later.<\/span><\/p>\n

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\"paulatooths.com\"<\/p>\n

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Steps:<\/p>\n

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  1. Start in a standing position, hands on hips, legs together<\/li>\n
  2. keep the toes pointing forward and root your feet deep into the earth<\/li>\n
  3. lengthen your whole body and spine upward through the torso and top of your head<\/li>\n
  4. keep your shoulders back and square<\/li>\n
  5. exhale, bring your arms out to your sides<\/li>\n
  6. tighten and activate your thigh muscles<\/li>\n
  7. keep your sacrum or tail-bone gently scooped down and under<\/li>\n
  8. bend forward from the hips keeping your back lengthened<\/li>\n
  9. stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary<\/li>\n
  10. relax your neck, head, face, and jaw<\/li>\n
  11. as you inhale, draw the energy up the legs and into your pelvis<\/li>\n
  12. as you exhale, lengthen and relax your spine<\/li>\n
  13. hold this hatha yoga pose for as long as you desire, breathing in and out deeply<\/li>\n
  14. to modify Uttanasana, on the inhale, lift and straighten your back, neck, and arms<\/li>\n
  15. exhaling, return the head toward the knee’s, again lengthening your back and spine.<\/li>\n<\/ol>\n

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    Benefits:<\/p>\n

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