Fancy a forward fold?

Sanskrit name

• Uttanasana 

Meaning

• Intense stretch 

Benefits

• Stretches the hamstrings and back of the knees
• Reduces fatigue 
• Calms the brain and relieves mild stress and anxiety
• Aids digestion by massaging the stomach and activating the liver and kidneys
• Good for asthma, osteoporosis and high blood pressure 

Cautions

• Back injuries 
• Hamstring injuries 

Anatomy focus

• Lower body- Ankle dorsiflexion; Knee in neutral extension; Hip flexion 
• Upper body- Neutral extension and lengthening of spine

Step by Step

• Start in Mountain pose (Tadasana) from last weeks breakdown
• Have the feet hip width apart and feel the eveness of the feet while gently spread the toes
• With the spine beautifully tall, start to hinge forward from the hips by leading with the sternum and tucking the abdominals towards the spine
• Stop when you start to feel your hamstring engage and keep the back as straight as you can, make sure your knees are not locking or hyperextending
• Breath here and let the stretch soften

First main stage of working into a deeper Uttanasana

• Start to go further when you feel comfortable, keeping the back as straight as you can and stopping when it starts to round
• Feel free to bend the knees slightly if your hamstring are really tight or there is any niggling in the lower back
• Take the hands to the thighs, shins, ankles or floor
• Make sure you weight is still even throughout the whole of the foot and you're not leaning into the heels or toes too much (if you feel a lot of pressure in a certain area, gently shift your weight around to find the best position or widen your stance slight) 
• Only go as far as comfortable and breath for as many breaths you like ( make sure nothing goes numb or you get pins and needles though!) 

Uttanasana with bent knees to protect the hamstrings and lower back

• To come out, bend the knees deeply, tuck the chin into the chest and roll the spine back up on an inhale 

Easier Variations

• Stand near a wall with enough space to lean forward and place you hands on the wall and have your back parallel to the floor 
• Start in Mountain once again 
• Hinge forward at the hips, keeping the spine straight, tucking the abdominals towards the spine and place the hands on the wall
• Keep the knees are straight as possible but DON'T lock or hyperextend them
• Imagine yourself at a right angle and pressing equally through the hands and feet
• Breath for as long as possible, coming out the same ways as described above

My personal favourite way to practice a great quality Uttanasana before working deeper into the fold

Difficult Variations 

• Try taking the feet closer together (making sure theres no added pressure in the knees)
• Sink the chest towards the knees and almost let the belly sink in between top of the thighs
• Take the hands behind the feet on the floor and wrap the hands around the calves
• Drop the crown of the head towards the floor and look behind or close the eyes

Things to think about 

• Feeling steady and grounded through the feet 
• Feel the back of the legs reach for the sky while the torso is pulled down by gravity keeping the body in equilibrium