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Uttanasana (Standing Forward Bend)

ut = intense
tan = to stretch or extend
asana = pose

Benefit: A relaxing pose that lengthens the hamstrings and turns on the internal legs


1. Stand with your feet with each other. Bend your knees a little and also fold your torso over your legs, removaling from the hips, not the lower back.

2. Place your hands next to your feet or on the ground in front of you.

3. Inhale as well as prolong your breast to lengthen your back. Keep your stare routed forward.

4. Exhale and carefully press both legs toward straight. Raise the kneecaps and also gently spiral your top, inner thighs back. Keep your legs straight without hyperextending.

5. On an exhalation, prolong your upper body down without rounding your back. Keep long throughout your neck, prolonging the crown of your head toward the ground. Attract your shoulders down your back.

Avoid These Mistakes

DON’T round your upper back and also roll your shoulders forward


DON’T lock your knees and round your lower back

yoga pose

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