Uttanasana/Standing Forward Fold
I rest completely into the support of the Earth.
Forward folds are poses that direct our awarness from the outside world towards the inner world.
Forward Folds are introspective, introverted by nature ..drawing us 'inside'.
Once we go 'inwards' we can tap into the grandeur of our Being.
It takes patience, time and a slowing down.
Stand at the top of your mat with your feet parallel.
Spread your toes.Root down through all four corners of your feet.
Press your thigh bones back into your hamstrings making space
between your belly and thighs.
Inhale as you stretch your arms up and extend from your belly up through your finger tips.
Exhale bend forward, and touch the floor .Bending your knees if necessary.
Keeping the space between the belly and thighs, hold your big toes.
Keep your leg muscles firmly engaged .
Keep your hip joints directly above your ankles.
Use the strength of your inner thighs to widen your sit bones.
Inhale ,draw the sides of your waistline up and root your tailbone down.
Exhale and fold your torso deeply forward .
Hold for several breaths.
Bring your hands to the back of your calves.
Press your hands into your calves while moving your thighs back against this resistance.
Draw from your hands up into your shoulders to bring the shoulder blades more onto the back.
Hold for a few breaths then release.
Forward folds among their many benefits :
Strengthen the feet , knees and thighs.They stretch the hamstrings and calves, improve the function of the digestive system,stimulate the liver, kidneys .
Relieve headaches,insomnia,fatigue and sinusitis.
