Forward Bend, variation

Uttana = extension (Ut = deliberation, intensity and Tan = to stretch, extend, lengthen out), Asana = posture The counter-pose is Tadasana.

Benefits

The internal organs are toned and stomach pain is relieved during menstruation. The heartbeats are slowed and the spinal nerves are rejuvenated. Holding the pose consistently for two or more minutes may diminish depression. After finishing the asana, the body feels calm and cool, and the mind feels at peace.

To get into position

1. Stand in Tadasana. Inhale and stretch the arms up.
   
   Tip:  If you are stiff, keep the feet about 1 foot apart. If you have low back pain, keep low belly pulling in navel to spine, and keep knees slightly bent, going down into the pose.
2. With an exhalation, sweep the trunk and the arms down, placing the hands on the floor beside the feet or back behind the feet. Look up. In going down, move the buttock (sit bones) outward, lifting them away from the thighs.
3. Bring the hips, abdomen, and chest closer to the legs and place the head on the shins. Extend the trunk down.
4. Relax the abdomen, head and the neck. Knees are not bent, but neither are they locked. Draw up the quadriceps (the thigh muscles in front and above your knees.)
   
   Tip: Contracting the quadriceps muscles above the knees help lift the kneecaps.
   
   Variation: Catch the ankles from behind and bend the elbows outward behind you. Pull on the ankles to stretch the sides of the trunk down and to release the spine.
5. Inhale and come up, stretching the arms up.
   
   Tip: If you have low back pain, keep the low belly pulling slightly in throughout the pose and keep knees slightly bent coming out of the pose. Exhale and return to Tadasana.

Basic poses > Forward Bend, variation