Showing posts with label Uttanasana. Show all posts
Showing posts with label Uttanasana. Show all posts

Yoga Asanas For Stress Relief - Uttanasana - Intense Forward Stretch



    This is a gentler variation of the classic posture, which assists novices and people with tight backs in achieving the ultimate forward stretch. 


    • The final posture may be done in five different ways. 
    • Practice the one that seems most natural to you and best meets your requirements. 
    • This is a restorative and soothing asana that relaxes and energizes the heart and lungs. 



    PROPS - FIVE WOODEN BLOCKS AND A FOAM BLOCK 



    • Three wooden blocks should be stacked on top of the foam block. 
    • On each side of the stacked bricks, place a wooden block. 



    BENEFITS 


    • Calms and soothes the body and mind. 

    • Increases blood flow to the brain, soothing brain cells and the sympathetic nervous system

    • Regulates blood pressure 

    • Relieves migraines and stress-related headaches 

    • Tone the abdominal organs 

    • Relieves stomachache by neutralizing acidity 

    • Strengthens and stretches the hamstring muscles 

    • Increases the flexiblity of the hamstring muscles 



    PRECAUTIONS


    • Do not do this asana if you have diarrhoea or osteoarthritis of the knees. 
    • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
    • To prevent dizziness, slowly exit the position if you have low blood pressure. 



    INSTRUCTIONS 



    1. Tadasana means "to stand" in Sanskrit. 

     

    • Make a 30cm separation between your legs (1ft).  

    • Keep your toes pointed forward and your feet parallel to each other.  

    • Raise your kneecaps. 

     

    2. Take a deep breath in and lift your arms to the sky, palms facing front. 

     

    • Extend your spine to the sky. 

     

    3. Bend forward from the waist to the floor. 

     

    • Increase the stretch of your spine by pressing your heels on the floor.  

    • This is critical for proper technique.  

    • Downwardly elongate the sides of your trunk. 

     

    4. Place your hands on the blocks beside your feet and rest the crown of your head on the blocks in front of you. 

     

    • Kneecaps should be pulled in.  

    • Pull your inner legs upward and extend your hamstrings.  

    • From your heels to the top of your head, feel a single stretch.  

    • For 1 minute, stay in this position. 




    VARIATIONS OF UTTANASANA 



    VARIATION 1-HANDS AND ELBOWS. 



    • Beginners and those who are too stiff to put their hands on the floor or on blocks may find this version easier. 


    PROPS - A FOAM BLOCK AND THREE WOODEN BLOCKS.


    INSTRUCTIONS.


    • Stack the three wooden blocks on top of the foam block on the floor. 
    • Steps 1, 2, and 3 of the primary asana should be followed. 
    • Place your head's crown on the blocks. 
    • With your right hand, clasp your left elbow, and with your left hand, clasp your right elbow. 
    • Grasp the folded arms and pull them down. 
    • For 1 minute, stay in this position. 



    VARIATION 2 - HANDS ANDANKLES.




    PROPS- A FOAM BLOCK AND THREE WOODEN BLOCKS.


    INSTRUCTIONS


    • Place the foam block on the floor and place the three wooden blocks on top of it to support the head and make the forward bend easier. 
    • Then proceed to the major asana's Steps 1, 2, and 3. 
    • Take a deep breath out and put the top of your head on the blocks. 
    • With your hands, hold your ankles. 
    • Hold the position for one minute, breathing steadily. 
    • Holding your ankles gives more stability and balance, allowing you to bend deeper. 



    VARIATION 3 - PALMS ON THE FLOOR 



    PROPS - A FOAM BLOCK AND THREE WOODEN BLOCKS


    • Do not use blocks to support your hands unless your back muscles are sufficiently flexible. 
    • Instead, in the final position, put your hands flat on the floor. 


    INSTRUCTIONS


    • Place the bricks as directed. 
    • Then proceed to the major asana's Steps 1, 2, and 3. 
    • Place your crown of the head on the blocks. 
    • Then, just beyond your feet, put your hands flat on the floor. 
    • Stretch your hamstring muscles at the back of your thighs while keeping both heels down to the floor. 
    • Each hand's thumb should rest on the little toe of each foot. 
    • Distribute your weight evenly between your toes and heels on both feet. 
    • Hold the position for one minute, breathing steadily. 



    VARIATION 4 - PALMS ON A BLOCK 



    PROPS - TWO WOODEN BLOCKS.


    • Only do this variant when you feel your back muscles are flexible enough to maintain the forward bend without using blocks to support your head. 
    • Variations 1–4 are more advanced variations. 


    PRECAUTIONS


    • Do not attempt this variant if you have hypertension, headaches, cervical spondylosis, sleeplessness, migraine, or prolapsed discs. 


    INSTRUCTIONS


    • Standing with your feet together is a good idea. 
    • Place a block on each side of your feet on its wide side, with the long edges parallel to your feet. 
    • Steps 1, 2, and 3 of the primary asana should be followed. 
    • Place your hands on the blocks while bending from the waist. 
    • Your chin should be pressed on your knees. 
    • For 1 minute, stay in this position.



    You may also want to try out some more Yoga Asanas For Stress Relief Here.


    You may also want to read more about Yoga here.

    You may also want to read more about Yoga Asanas and Exercises here.



    Yoga Asanas For Stress Relief - Uttanasana - Energetic Forward Stretch



      This asana is for novices and aids in achieving the ultimate forward stretch with tight backs. 

      • The final posture may be done in five different ways. 
      • Practice the one that seems most natural to you and best meets your requirements. 
      • This is a restorative and soothing asana that relaxes and energizes the heart and lungs. 



      BENEFITS 


      • Increases blood flow to the brain, calming the brain cells and sympathetic nervous system. 
      • Reduces depression if performed consistently. 
      • Cures insomnia and relieves tiredness. 
      • Blood pressure is controlled. 
      • Migraines and stress-related headaches are relieved. 
      • Tone the organs of the abdomen by neutralizing acidity, it relieves stomachaches. 
      • The hamstring muscles are strengthened and stretched during this exercise. 
      • Strengthens the knee joint and its surrounding tissue and muscles 
      • Increases hip joint flexibility 
      • The body and brain are soothed and calmed. 



      PRECAUTIONS


      • If you have osteoarthritis in your knees or diarrhea, you should avoid this asana. 
      • This asana should be avoided by rheumatoid arthritis patients who have a fever. 
      • To prevent dizziness, slowly exit the position if you have low blood pressure. 



      PROPS - FIVE WOODEN BLOCKS AND A FOAM BLOCK 


      • Three wooden blocks should be stacked on top of the foam block. 
      • On each side of the stacked bricks, place a wooden block.




      PRECAUTIONS 


      • Use supports to hold your head until your back muscles become more flexible. 




      INSTRUCTIONS


      1 Separate your legs in Tadasana  of 1 foot (30 cm). 

        • Keep your toes pointed forward and your feet parallel to each other. 
        • Raise your kneecaps. 

      2 Inhale and lift your arms palms upward, toward the ceiling. 

        • Extend your spine to the sky. 

      3 To enhance the stretch of your spine, press your waist toward your heels on the floor. 

        • This is critical for proper technique. 
        • Downwardly elongate the sides of your trunk. 

      4 Put your hands on the blocks beside your feet and place the crown of your head on the blocks. 

        • Kneecaps should be pulled in. 
        • Pull your inner legs upward and extend your hamstrings. 
        • From your heels to the top of your head, feel a single stretch. 
        • For 1 minute, stay in this position. 
        • “Yoga is the basis for consciousness stabilization since it is a regular, persistent, and attentive practice.” 



      VARIATION 1 



      Elbows on hands. 


      PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

      • Beginners and those who are too stiff to put their hands on the floor or on blocks may find this version easier. 


      INSTRUCTIONS

      Stack the three wooden blocks on top of the foam block on the floor. 

      • Steps 1, 2, and 3 of the primary asana should be followed. 
      • Place your head's crown on the blocks. 
      • With your right hand, clasp your left elbow, and with your left hand, clasp your right elbow. 
      • Grasp the folded arms and pull them down. 
      • For 1 minute, stay in this position. Hands on Ankles 





      VARIATION 2 



      PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

      • The blocks provide support for the head and make forward bending more comfortable. 



      INSTRUCTIONS


      Stack the three wooden blocks on top of the foam block on the floor. 

      • Then proceed to the major asana's Steps 1, 2, and 3. 
      • Take a deep breath out and put the top of your head on the blocks. 
      • With your hands, hold your ankles. 
      • Hold the position for one minute, breathing steadily. 
      • Holding your ankles gives more stability and balance, allowing you to bend deeper. 




      VARIATION 3


      PROPS - WOODEN BLOCKS. 


      Only do this variant when you feel your back muscles are flexible enough to maintain the forward bend without using blocks to support your head. 

      • Variations 1 through 4 are the most advanced stages. 

      PRECAUTIONS


      • If you're a novice or have a history of hypertension, headaches, cervical spondylosis, sleeplessness, migraines, or prolapsed disks, avoid this variant. 



      INSTRUCTIONS


      • Standing with your feet together is a good idea. 
      • Place a block on each side of your feet on its wide side, with the long edges parallel to your feet. 
      • Steps 1, 2, and 3 of the primary asana should be followed. 
      • Place your hands on the blocks while bending from the waist. 
      • Your chin should be pressed on your knees. 
      • For 1 minute, stay in this position.




      VARIATION 4


      Palms on the ground 


      PROPS - THREE WOODEN BLOCKS AND A FOAM BLOCK 

      Do not use blocks to support your hands unless your back muscles are sufficiently flexible. Instead, in the final position, put your hands flat on the floor. 



      INSTRUCTIONS 


      • Place the bricks as directed. Then proceed to the major asana's Steps 1, 2, and 3. 
      • Place your crown of the head on the blocks. 
      • Then, just beyond your feet, put your hands flat on the floor. 
      • Stretch your hamstring muscles at the back of your thighs while keeping both heels down to the floor. 
      • Each hand's thumb should rest on the little toe of each foot. 
      • Distribute your weight evenly between your toes and heels on both feet. 
      • Hold the position for one minute, breathing steadily. 4 Palms on Blocks.



      You may also want to try out some more Yoga Asanas For Stress Relief Here.


      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.




      Chair Yoga - Uttanasana


      This is a powerful stretch for the entire backside of your body. The chair may be utilized to soften the stance and make it last longer. 

      Below are three such versions, each with its own distinct impact. The fourth version shows how to use the chair to improve the stretch. 


      Variation 1: 


      Resting the head on the seat 

      Placing the forehead or crown of the head on the seat allows the brain and eyes to rest deeply. 


      Shoulder girdle on the seat (variation 2) 




      This variety need more adaptability. 

      • Stand in front of the chair, bend into Uttanasana, and rest your shoulder girdle against the seat's edge.
      •  The neck muscles are released by applying gentle pressure to the base of the neck. 


      Front groins against the backrest (variation 3) 



      Lean the backrest of the chair onto the front groins. 

      • Tilt the chair to the appropriate angle to adjust the height. 
      • Bend forward, grab the chair's legs, make your back concave, and stare front. 
      • Now take a deep breath and bend into the last posture. 
      • The backrest's contact on the front thighs keeps the groins elevated, generating room in the pelvic area and keeping the pose's horizontal symmetry. 
      • The chair should be held at a steeper angle for taller practitioners.

      Standing on the seat (Variation 4) 



      This version allows for a deeper stretch. 

      • Place your feet on the seat in front of you.
      • Allow the toes to dangle over the edge. 
      • Legs should be spread to the breadth of the pelvis. 
      • Bend forward and grab the seat or the chair's front legs. 
      • Pull with your arms to enhance the stretch. 
      • The chair offers a grasp for the hands, allowing the arms to stretch the back body much more effectively. 
      • When one is standing at a high altitude, there is a risk of falling. 
      • This variety aids in the overcoming of such fears, as well as the development of balance, stability, and confidence. 


      We can employ chairs for support and stability in a variety of standing asanas, allowing us to stay in the posture longer and focus on the finer nuances. 

      It also allows folks who are stiff to appreciate these positions. The chair may be utilized in three different ways: behind, in front, or inverted.


      You may also want to read more about Chair Yoga here.

      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.



      Chair Yoga - Uttanasana Or Ardha Uttanasana


      Uttanasana and Adho Mukha Svanasana are prepared by Ardha (half) Uttanasana. Beginners who have difficulty bending from the pelvis and prefer to bend from the lumbar area should practice this position before trying full Uttanasana. 

      Bending from the lumbar is dangerous since it compresses the vertebra in this area; hence, the chair is used. Stand at the right distance from the chair, extend the arms up to Urdhva Hastasana, and then bend forward. 


      Variation 1: 


      Outer wrists on the backrest 



      • Place the outside wrists, palms facing each other, on the backrest of the chair. 
      • Lift the arches and kneecaps; open the back of the knees; turn the upper thighs in, and so on. 
      • This simple variation serves to train the legs by raising the arches and kneecaps; opening the back of the knees; turning the upper thighs in, and so on. 
      • It also helps to stretch and concave the back. 


      Variation 2: 



      Chin on the Backrest 


      • Lifting and holding the chin allows the back to concave and the front spine and neck to extend wider.
      •  Before arching the neck, make sure the spine is extended forward, concaved, and the trapezius muscle is moved away from the neck. 


      Variation 3: 




      Resting the forehead on the bolster 

      By resting the forehead on a soft support, the brain is able to relax deeply. 


      Variation 4: 


      Resting on the backrest 



      • Stand facing the backrest of the chair and extend the legs apart until the front groins reach the height of the backrest (use a blanket for cushioning). 
      • Lower the head and set the forehead on the seat by bending forward and using the backrest's support to stretch the trunk forward. 
      • Tall persons should extend their legs more apart and relax, making the position similar to Prasarita Padottanasana. 

      Variation 5: 



      Opens the shoulders 


      • A helper might provide traction to the shoulders to encourage mobility and opening. 
      • The assistant takes a seat in the chair. 
      • In Ardha Uttanasana, the practitioner bends forward, lays his or her shoulders on the thighs of the helper, interlocks his or her fingers with arms spread behind his or her back, and hooks the palms around the helper's neck. 
      • The assistant softly pushes the practitioner's shoulder blades in (towards the floor), moves the upper back skin into the middle back, and bends backward to offer traction to the shoulders. 


      Note: When supporting, the helper must be careful and vigilant to avoid overstretching the practitioner.


      You may also want to read more about Chair Yoga here.

      You may also want to read more about Yoga here.

      You may also want to read more about Yoga Asanas and Exercises here.