PosesbyTypePosesbyBenefitPosesbyAnatomyTheYogaforYou(OOT-tan-AHS-ahna)ut=intensetan=tostretchorextendStandingForwardBend:Step-by-StepInstructionsStep1StandinTadasana,handsonhips.Exhaleandbendforwardfromthehipjoints,notfromthewaist.Asyoudescenddrawthefronttorsooutofthegroinsandopenthespacebetweenthepubisandtopsternum.Asinalltheforwardbends,theemphasisisonlengtheningthefronttorsoasyoumovemorefullyintotheposition.Seealso MoreStandingPosesStep2Ifpossible,withyourkneesstraight,bringyourpalmsorfingertipstothefloorslightlyinfrontoforbesideyourfeet,orbringyourpalmstothebacksofyourankles.Ifthisisn’tpossible,crossyourforearmsandholdyourelbows.Presstheheelsfirmlyintothefloorandliftthesittingbonestowardtheceiling.Turnthetopthighsslightlyinward.Seealso MoreForwardBendPosesStep3Witheachinhalationinthepose,liftandlengthenthefronttorsojustslightly;witheachexhalationreleasealittlemorefullyintotheforwardbend.Inthiswaythetorsooscillatesalmostimperceptiblywiththebreath.Letyourheadhangfromtherootoftheneck,whichisdeepintheupperback,betweentheshoulderblades.Step4Uttanasanacanbeusedasarestingpositionbetweenthestandingposes.Stayintheposefor30secondsto1minute.Itcanalsobepracticedasaposeinitself.Step5Don’trollthespinetocomeup.Insteadbringyourhandsbackontoyourhipsandreaffirmthelengthofthefronttorso.Thenpressyourtailbonedownandintothepelvisandcomeuponaninhalationwithalongfronttorso.Watch a demonstrationofUttanasanaGOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameUttanasanaPoseLevel1ContraindicationsandCautionsBackinjury:Dothisposewithbentknees,orperformArdhaUttanasana(pronouncedARE-dah,ardha=half),withyourhandsonthewall,legsperpendiculartoyourtorso,andarmsparalleltothefloor.ModificationsandPropsToincreasethestretchonthebacksofthelegs,standintheforwardbendwiththeballsofyourfeetelevatedaninchormoreofftheflooronasandbagorthickbook.DeepenthePoseToincreasethestretchinthebacksofyourlegs,leanslightlyforwardandliftupontotheballsofyourfeet,pullingyourheelsahalf-inchorsoawayfromthefloor.Drawyourinnergroin