Standing Forward Bend

(Uttanasana)

Benefits:
Physical: Opens back of body, strengthens things and abs
Emotional: Calming, grounding
Rx for: Anxiety

1. Stand straight, feet together.
2. Bring hands to prayer position in front of chest.
3. Place fingertips where thighs meet hips.
4. Lift chest and gaze toward ceiling.
5. From the hips, pour torso forward, keeping spine straight.
6. Bring palms to floor if possible, just outside of the toes.
7. Come to fingertips, lift chest and gaze slightly forward, toward front of mat.
8.  Place palms on floor, lower chest toward thighs, then lower head toward knees.
9.  Hold for 3 to 5 breaths.
10. Come to fingertips, lift chest and gaze to front of mat.
11. Place hands on hips, lift torso upright while keeping spine straight.
12. Bring hands to prayer position.

Hint: Deepening the knee bend will release the tension from the crown of the head to the lower back and legs.

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