Sanskrit: Uttanasana
00-TAH-NAH-sah-nah
Benefits
Stretches back body
Stimulates liver and kidneys
Calms mind
Standard Cues
Stand with your feet together, feet parallel. Bend forward from your hips with an exhale. Lengthen your torso as you come down. Reach your palms toward the floor on either side of your feet.
Draw your kneecaps up and lift your sitting bones toward the sky. Let your head hang.
Hold the pose and take slow, deep breaths.
Place your hands on your hips. Lengthen your spine with an inhale and rise to standing.
Short Cues and Options
Lift sit bones toward sky
Do not lock knees,
lift kneecaps
Relax neck
Press heels in
Bend your knees.
Hold onto your shins to lessen the stretch.to floor
Precautionary Warnings
Avoid this pose if you have high blood pressure.