Scripting Uttanasana- Forward Fold
PS. the picture is from our anatomy textbook which is based of The Daily Bandha website. Check it out if you already haven’t!
From Tadasana (Mountain Pose):
Inhale your arms up over your head, stretching tall through the spine, shoulders relaxed.
Swan dive over your legs, bending from the waist.
Engage your yoga core, pull up through the pelvic floor and elongate your back.
Bend your knees so that your stomach can rest on your lower thighs.
Let your hands rest on the mat in front of your feet, or reach for opposite elbows to release any lower back tension. Shrug your shoulders up and then away from your ears.
Inhale and stretch your spine out through the top of your head.
Exhale and fold over more deeply, straightening your legs to feel a stretch in the hamstrings, while maintaining the integrity of your lower back.
Breathe, and relax.
To come out of the posture, inhale, place your hands on your waist. Exhale, and with a flat back rise to standing. Lower your arms, drop your shoulders and breathe in mountain pose.