Uttanasana in yoga is also known as the standing forward bend pose. It is a posture that stretches the entire back of the body, including the spine, hips, and hamstrings.
This pose involves standing with the feet together, bending the upper body forward at the hips, and allowing the head to hang down. The body is supported by placing both hands on the floor on either side of the feet.
Practice Instructions:
- Stand straight with feet together, hands parallel to the hips
- Slowly lower the body down, bringing the head and chest towards the legs
- Straighten the legs or have a slight bend
- Hips and shoulders are parallel
- Push the shoulders down and back
Note:
- Make sure to have an empty stomach and bowels before practicing this pose. It is recommended to eat at least 4-6 hours before practicing to allow for digestion and enough energy for the practice.
- It is best to practice yoga first thing in the morning. But in case you cannot exercise in the morning, you should practice in the evening.
- Avoid this pose if you have conditions such as lower back pain, hamstring strain, sciatica, high eye pressure.
Benefits of practicing the standing forward bend pose:
This pose brings many health benefits if done correctly by targeting specific muscles. Some potential benefits of the standing forward bend pose include:
1. For the spine:
If you are someone who sits in an office for long hours and is affected by the ill effects of a sedentary lifestyle. You must try this pose to keep your spine younger, as it helps in strong and excellent stretching for the back. Therefore, it can help elongate the spine and make it more flexible.
The forward folding posture also releases stiffness in the lower back, strengthening the muscles running along the spine.
2. For the hamstrings:
This standing forward bend pose is also beneficial if you struggle with hamstring issues. It is a good pose to stretch the hamstrings at the back of the legs. Tight hamstrings are a cause for lower back issues that hinder daily activities.
The forward bending pose allows you to invert the body by placing the head below the heart. It provides a deep stretch for the tight hamstrings, allowing them to relax.
3. For the digestive system:
If your day starts with discomfort due to poor digestion, you should practice the standing forward bend pose.
Regular practice of the forward folding pose massages the digestive organs, enhances metabolism, stimulates the digestive system.
In addition to the above benefits, regular practice of the standing forward bend pose is associated with providing energy to the nervous system, reducing stress, anxiety, depression, and fatigue, strengthening the thighs and knees, keeping your spine strong and flexible, reducing menopausal symptoms, asthma, headaches, and insomnia…
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