Ardha Uttanasana
How to do Ardha Uttanasana
1. Stand on your mat with your feet shoulder distance apart and parallel to each other.
2. Now exhale and gently bend down from the hips (not the waist) and place your chest and stomach on your thighs.
3. If your knees are bent, ensure that they are straight over your toes and not opening out inwards or outwards.
4. Slowly start to straighten out your legs
5. Lift your hips as you straighten through your hamstring muscles all the while pressing your heels into the floor.
6. Once you feel stable, cross your forearms, grab your elbows and hang your head down.
7. If you are flexible, you could try to bring your palms to the floor or hold your heels from behind.
8. Begin by holding this pose for 30 seconds and gradually work your way to one minute at a time.
9. As you hold the pose, gently inhale and exhale. As you inhale, lift and lengthen your torso and with every exhalation, try to go deeper and deeper into the stretch.
10. Do not close your eyes during this pose and you will lose your balance.
11. To release the pose, place your hands back on to your hips and with a deep inhale breath, extend your back and come up to standing pose.
Benefits of Ardha Uttanasana
· Stretches and opens the leg muscles such as the hamstrings and calves
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Strengthens the knees
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Improves blood circulation
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Strengthens the spine
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Stimulates the liver, spleen, and kidneys
Precautions of Ardha Uttanasana
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Avoid this pose completely if you have recently had back surgery, knee surgery or surgery to your hamstrings
2. Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
3. Do not over do the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
4. People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.
5. Pregnant women should only practice Yoga and other exercises only under the supervision
of an expert otherwise do not practice any exercise by watching videos or website material.
6. People who suffer from high blood pressure should not raise their arms overhead,
7. Avoid this asana if you are suffering from headache and insomnia.