In Uttanasana, the body bends forward from a standing position, providing a deep stretch to the spine and hamstrings. This asana can be adapted for those with spinal injuries by lifting one leg at a time.
Position of Readiness:
- Lie Down Comfortably:
- Lie on your back with palms facing down and close to your body.
- Bring heels and toes together, keeping them relaxed.
- Straighten your entire body and gaze towards the ceiling.
- Maintain normal breathing.
Steps to Practice Uttanasana:
- Inhalation:
- Inhale deeply through both nostrils.
- Extend your toes as far as possible.
- Lift Legs:
- Holding your breath, raise both legs about 10 to 12 inches off the floor.
- Hold for approximately 5 seconds.
- Exhalation:
- Exhale slowly and lower both legs back to the floor.
- Complete exhaling as your legs touch the floor.
Daily Practice:
- Limit to a maximum of five times a day.
- For those with spinal injuries, alternate lifting each leg.
- Do two rounds with each leg.
Benefits of Uttanasana:
- Abdominal Muscle Exercise:
- Strengthens both internal and external abdominal muscles, aiding digestion and relieving constipation and gas.
- Pancreatic Health:
- Corrects disorders related to the pancreas.
- Spinal Strength:
- Strengthens the spinal cord and addresses back-related issues.
- Weight Management:
- Reduces abdominal weight and helps with waist, buttock, and hip-joint troubles.
Uttanasana offers a comprehensive stretch and strengthening regimen for the abdomen, spine, and digestive system, with adaptations available for those with specific health concerns.
Note: Consult a yoga instructor or healthcare professional before attempting any new yoga practice, especially if you have existing health conditions or injuries.