Uttanasana ( Standing forward bend pose)

-Begin in Tadasana (Mountain Pose).
-Rest your hands on your hips, exhale, and bend forward from the hip joints rather than the waist.
-Draw your belly slightly in and focus on lengthening your front torso as you go deeper in Uttanasana.
-Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms.
-To modify this movement, cross your forearms and hold your elbows.
-To help tone your thighs, press your heels into the floor, lift your sit bones toward the sky, and turn the tops of your thighs slightly inward.
-Let your head hang loose, releasing all tension in your back and shoulder blades.
-Try lengthening the front torso a little bit more on each inhale.
On each exhale, release fully into the bend. Stay in this posture for 30 seconds to 1 minute.
-To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall.
-Do not simply roll your spine up.

-Stretches the hips, hamstrings, and calves
-Strengthens the thighs and knees
-Keeps your spine strong and flexible
-Reduces stress, anxiety, depression, and fatigue
-Calms the mind and soothes the nerves
-Relieves tension in the spine, neck, and back
-Activates the abdominal muscles
-Eases symptoms of menopause, asthma, headaches, and insomnia
-Stimulates the kidneys, liver, spleen
-Improves digestion
-May lower high blood pressure
-Therapeutic for infertility, osteoporosis, and sinusitis

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