Uttanasana is a forward-bending posture that stretches the hamstrings and spine while calming the nervous system.
Description & Steps:
- Stand tall in Mountain Pose
- Exhale and hinge at the hips to fold forward, keeping spine long
- Let the head hang naturally and arms rest toward the floor or hold elbows
- Relax the neck and shoulders, breathing deeply for 20–30 seconds
Benefits:
- Stretches hamstrings, calves, and spine
- Relieves stress and mild anxiety
- Improves circulation to the brain, increasing calmness
Contraindications:
- Severe back or neck injury
- High blood pressure (fold slightly or support head)
- Glaucoma or eye problems (avoid full inversion
