standing and stretching

One of my favorite yoga poses is Uttanasana - Standing Forward Bend. This is a simple but effective pose that can really refresh you and make you feel more alert and lengthened. Along with Down Dog, I find this to be a pretty common and standard pose in most yoga practices.

Some of the benefits of the pose are that it helps with digestion, reduces fatigue and stress, and it strengthens the thighs and knees while stretching the hamstrings and hips. I use this pose as part of my cool down after I go running, it's really nice on the legs.

The pose works like this:

Stand in Mountain pose, exhale and bend from the hips, not your waist. Let your upper body cascade over the front of your legs. If possible, place your hands on the floor on the outside of your feet. this pose can be done with straight legs or slightly bent knees, adjust based on your ability, don't push or strain. Stay in the pose for 30 seconds to a minute. It can be used as a resting pose or on it's own. When you return to an upright position don't snap or roll the spine. You want to lift your upper body by lowering your tailbone. It should be a hinge like movement.

So take a few minutes, give it a try, this pose is a great pick-me-up.

xoxo

martha