Uttanâsana or standing clamp pose

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Learn to perform the standing clamp pose or Uttanâsana, with it you will lengthen and stretch your spine and legs. It is a very useful pose as a preparation for Paschimottnâsana.

Rishikesh series

Uttanasana or standing pincer pose

You are standing with your feet parallel or together

Raise arms, inhale

As you exhale, bend forward from your hips, also bending your knees

and holding your elbows with your hands

The head is heavy, the neck is long

You progressively gain flexibility

Feel the stretch of the calf muscles

, of the skions

As you gain comfort you can let go of your arms and rest your hands on the ground or hold your ankles, calves and even behind the knees

If you notice that with your legs stretched pulls too much, go back to flexing slightly for more comfort

Advanced variation: you can place your hands under your feet

bringing the weight towards your fingertips

Release the weight of your head again, the whole trunk falls down

and with each exhalation you weigh more and more

Uttanasana is a calming posture, relaxes your nervous system and promotes sleep

You can keep it

To undo you take your hands off your feet, slightly bend your knees and releasing all the weight of the arms go up slowly and articulating the spine per vertebra

The last thing to reach the top is the head

Stretch legs, join hands in front of your chest resting in samasthiti

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