Uttanasana relieves tension in the back and neck. 
Regular use of Uttanasana improves your posture and brings flexibility to the
spine and pelvis. Especially psychological stress and fatigue can be immensely
counteracted with this pose.

Let your head “dangle” and bend your knees a little, so you feel comfortable.
Stretching your legs is recommended for advanced practitioners only. 

Start in Tadasana

Exhale, bend forward over your hip joints and lengthen/open the space in your upper body.
Place your palms on the floor if possible or try to touch the floor with your fingertips (slightly in front of or next to your feet).
If uncomfortable place your hands on your elbows. Let your head “dangle”.

The tension does not come from the back. 
The seat bone is moved towards the ceiling via the heels and thighs. 
The upper thigh is turned slightly inwards.
Bring stability with each inhalation into the posture. 

Relax your upper body with every exhalation and lengthen it more and more.
Do not push towards the floor with force, but simply use your own body weight.
Your upper body swings with your breath.
The head and neck are relaxed and left loose.

Let the head dangle and feel the deep relaxation. Stay for 30 seconds up to one minute. 
This asana can be practiced individually and is recommended when you are feeling stressed. 

Uttanasana helps to get back into balance.
To leave Uttanasana, place your hands on your hips and come up with your back straight on your next inhale (don’t roll your back up) and enter tadasana

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