Seated Forward Fold Variation
उत्तानासन (उपविष्ट)
Target Muscles
About
This seated Uttanasana variation stretches the hamstrings and spine, promoting relaxation and relieving stress. It improves flexibility and calms the mind.
Benefits (5)
- + Stretches the hamstrings and spine
- + Relieves stress and anxiety
- + Calms the mind
- + Improves digestion
- + Stimulates the liver and kidneys
Avoid If (3)
- - Lower back pain (modify with bent knees)
- - Sciatica
- - Hamstring injury
Step-by-Step Instructions
1. Begin in Dandasana, seated with legs extended forward and spine erect.
2. Inhale and raise your arms overhead, lengthening your spine upwards.
3. Exhale and hinge forward from your hips, keeping your spine as straight as possible initially.
4. Reach your hands towards your feet, grasping your toes, ankles, or shins if possible.
5. If you cannot reach your feet, keep your hands on the floor beside your legs.
6. With each inhale, lengthen your spine further, and with each exhale, deepen the forward fold.
7. Relax your neck and shoulders, allowing gravity to help you fold deeper.
8. Hold the pose for 30 seconds to 1 minute, breathing deeply and evenly.
9. To release, inhale and slowly rise back up to a seated position, keeping your spine straight.
निर्देश (Hindi)
1. दंडासन में बैठें।
2. श्वास लेते हुए, अपनी बाहों को ऊपर उठाएं।
3. सांस छोड़ते हुए, कूल्हों से आगे की ओर झुकें।
4. अपनी बाहों को अपने पैरों की ओर फैलाएं।
5. यदि संभव हो तो अपने हाथों से अपने पैरों को पकड़ें।
6. अपनी पीठ को सीधा रखने की कोशिश करें।
7. श्वास लें और छोड़ें, अपनी सांस पर ध्यान केंद्रित करें।
8. इस आसन में 30 सेकंड से 1 मिनट तक रहें।
9. श्वास लेते हुए धीरे-धीरे ऊपर उठें।