Foundations of Asanas---Uttanasana Standing Forward Fold Pose

Standing forward fold pose. This pose is actually challenging if you have tight hamstrings or tight back muscles. For me, since I got back injury, it’s taken me a year to be able to bend this way. It’s an overall stretching pose.

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Though yoga is for everyone. There are always options for you to modify. Swipe left to see the modification:

▪️Bend your knees as generously as you can. Feel free to let your chest rest on your thighs. Why not?! This way, you won’t feel too much discomfort or overstretch on your back if you have back problem like me.

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Uttanasana is usually followed by Ardha Uttanasana/Half way lift (pic above). To practice a flat back, this is it. .

▪️Press your hands on your shins or your thighs, just find a best comfortable position for your body.

▪️Push your upper body away from your legs

▪️Keep a flat and long spine from the point of your tailbone all the way thru the crown of your head. Imagining your tailbone and the crown of your head are extending toward the opposite directions.

▪️Gaze down, slightly tuck your chin

▪️Draw your naval in towards the spine, avoid rounding your back.

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Rag Dog pose. This is a pose for release. I call it relaxing forward fold.

▪️feet hip-width apart and grounded

▪️hands grab the opposite elbows.

▪️bend your knees as comfortably as you want

▪️let your upper body bend forward and just hang in there and relax

▪️let your head drop naturally and relax When you do this pose, you may also swing your body from side to side or gently rock your head from side to side.

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Yoga is not about touching your toes, though the progress can be seen day by day if you consistently practice it. It’s a journey to build up the confidence both of your body and your mind. But please be patient with yourself! It’s everything that you can learn from yoga. . #yoga #yogaposes #uttanasana#yogalife #yogapractice #yogateacher#yogaforall #yogaforeveryone#yogamodifications #yogajourney#yogainstructor #yogainspiration#yogaeverydamnday #yogaprogress#practicepracticepractice#practiceyogachangeyourworld#yogachangedmylife #yogi #igyoga#ocyoga