Uttanasana Forward Fold
The forward fold or uttanasana is a foundation posture throughout the disciplines of yoga. Depending upon hamstring flexibility this posture can vary from person to person on ease and comfort.
Start with the feet parallel and hip with distance apart with the toes pointing forward. Take a big breath in and exhale. Pull the belly in to engage the uddiyana bhanda or abdominal muscles, and bend the knees and much as you need to support your back. Begin to drop the head and shoulders toward the floor slowly one vertebrae at a time. Stop at the place where you maintain an even breath while feeling sensation in the back body and hamstrings.
Continue to breath. Arms can dangle or clasp the elbows and sway side to side and the back and hankerings begin to open up.
If your are ready to go deeper then from here begin to come closer to the floor and straighten the legs reach for the heels. Cup your heels with the palms of your hands and gently pull your self closer on each exhale.
Take 5 to 8 breaths wherever your edge might be in this pose then slowly bend your knees release your hands and roll up one vertebrae at a time.[/vc_column_text][/vc_column][/vc_row]