Basic yogasanas (part 5) (yoga for stretching and balancing)
Uttanasana- (Standing Forward Bend)
The uttanasana also called the standing forward bend is a yogasana that rejuvenates and revitalizes the cells of your body while boosting the blood flow. Although this is counted amongst the basic yogasanas, it must be performed with the proper technique to avoid any injury.
Way to execute:
- Stand up straight on the yoga mat with your feet apart at a shoulder distance and make sure that they are parallel to each other.
- Press your feet down to the floor firmly, and make sure you maintain steadiness.
- Exhale out and bend your body forward from the hips. Your chest and stomach should be on the thighs.
- Touch the floor with your hands initially and then try to touch the floor with your palms.
- As you begin to start practicing this asana, you might not able to touch your palms on the floor, as you might not be flexible. Therefore, as a solution you can bend your knees a little forward to do so. In the beginning you can also hold your heels, if not able to touch the floor with palms.
- As you can keep on practicing the uttanasana, you can start straightening your legs, but be sure that your chest and stomach touches your thighs.
- You can then straighten through your hamstring muscle by lifting up your hips while pressurizing on your heels.
- While hanging your head down, hold this posture for as long as you comfortably can and gently inhale and exhale.
- Release with a deep inhalation and extend your back to come up to standing pose. Make sure you don’t close your eyes while executing this pose, as you can lose balance.
Benefits of uttanasana :
- Uttanasana helps in increasing the flexibility of the spine, shoulders, hips, knees and leg muscles such as the hamstrings and calves.
- It stimulates the liver, kidneys and spleen.
- It improves your endocrine as well as your nervous system.
- This asana also enhances the blood circulation and the cellular growth.
- Provides strength to your knees, legs and spinal cord.
- It also helps relieve tension in the back, shoulder, and neck
- It helps in improving posture and reducing fats.
- Improves posture and alignment.
- This asana helps in reducing stress and anxiety.
- It helps in soothing the central nervous system.
Note: you should avoid practicing this asana if you suffer with chronic back pain or any type of back, legs or shoulder injury.
Vrikshasana (Tree Pose)
Right focus or concentration is the thing required to carry out any kind of everyday work (study, official work or even cooking) in the most appropriate way and this yogasana we will discuss here will help you in attaining concentration. The Vrikshasana or the tree (vriksh) pose (asana) replicates the elegant stance of a tree standing erect and steady. Performing this pose, you are required to keep your eyes open for maintaining balance in your body.
Way to execute
- Stand up straight with your arms on the sides.
- Bend your right knee and place the foot on the root of the left thigh. Make sure that the sole of the right foot is placed flat and firmly on the left thigh.
- Your left foot should be straight and firm on the ground.
- Maintain your balance and once you are well balanced, breathe in deeply and gracefully fold your hands in the Namaste mudra. In the beginnining you can fold your hands in front of your chest, and as you progress with practing, you can take your arms over your head and fold your hands together to form Namaste.
- To maintain balance in this pose, make a steady gaze at a distant object. Your spine should be straight and your body taut.keep on breathing in and out deeply.
- After holding for as long as you can, release with a slow exhalation by bringing down the hands to your sides and your right foot to the ground.
- Repeat with your left foot on the right thigh.
Benefits of Vrikshasana
- Vrikshasana stretches your legs, back and arms as while rejuvenating you.
- It maintains equilibrium in your mind and body.
- It helps in improving concentration.
- It helps in getting a graceful posture.
- This asana provides strength to the ligaments and tendon of the feet.
Note: avoid practicing this asana if you are suffering from migraine, insomnia, low or high blood pressure
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