Uttanasana (Forwards Fold)

Uttanasana (Uttānāsana) = stretched Posture

Dṛṣṭi: nāsāgre = to the nose

Start standing with the feet hip distance apart or feet together (Ashtanga yoga has the feet together).

Inhale and stretch the arms up above the head, lift the chest and arch slightly back. Exhale and fold forwards from your hips, sliding the hands gently down the front of the legs. Hold the legs, or ankles, and eventually place the hand both sides of the outer feet on the floor.

Inhale and stretch the spine by lifting the chest and lengthening,

and then exhale bring your forehead towards the shins.

Bring a little bit of weight onto the fronts of the feet and pull up your quadriceps to strengthen around the knees.

Hold for about three breaths.

Inhale as you come upbringing the arms above the head and exhale as you bring the arms down.