International Yoga Day 2021 : Inculcate Uttanasana in your daily routine to improve your immunity, lifestyle and to acquire many benefits.
In today’s era of the pandemic, holistic approach towards life has become a necessity. It helps in combating the all-too-common ills of stress, anxiety and exhaustion. Yoga has become a self-awareness practice more than just the “calorie-burning” one. Asanas are not just great for your skin but also helps in improving body postures and the digestive system. In covid times, self-care has become a priority for all and on International Yoga Day, we tell you the need to include Uttanasana in your daily lifestyle.
What Is Uttanasana And Its Benefits?
‘Uttanasana’ is also commonly called’ Padahastasana’ is ‘Hand to Foot Pose’ is a deep forward bend and falls under the category of inverted yoga postures. Padahastasana has a great number of health benefits for the body. Practicing Uttanasana or Padahastasana strengthens the knees and thighs. It provides an intense stretch to hamstrings, calves, back of thighs and lower back.
When you practice the posture of Uttanasana, it massages your inner organs. This benefits your entire digestive system improving its function. Uttanasana stretches your back and hamstrings, invigorates the nervous system and strengthens the spine.
It improves the movement of the bowels reducing constipation and any stomach ailments. This builds your immunity keeping you safe from viruses like Corona.
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Formation Of The Posture
- Begin by standing in Samasthiti
- Fold forward with your upper body as you exhale
- Drop your head and keep your shoulders and neck relaxed. Exhale gently and bend
- Bring the trunk closer to the legs
- Try to touch the knees with the forehead
- This may require a lot of flexibility.
- If you are a beginner, you can bend your knees slightly
- When you are folding forward, bend your torso from the hip joints, instead of the waist.
- Place palms on either side of feet
- Try to keep the legs and knees straight throughout the practice.
- With practice, slowly straighten your knees and try to touch your chest to your thighs
- Hold this asana for a while
(Breathing Methodology: Exhale as you bend down. Inhale as you release from the posture)
Navigating Out Of The Posture
- To come out of the posture, slowly straighten the body keeping the neck down.
- After that, straighten the head as well.
- Take a few deep and slow breaths before you can practice again.
Benefits Of Uttanasana
- Treats problems relevant to the throat and nasal.
- Improves blood circulation, especially in the upper part of the body.
- It improves digestion and reduces constipation
- It cures many stomach ailments
- Strengthens the spine, making it flexible
- Strengthens the nerves
- The pose is very beneficial for those who suffer from gastric problems, abdominal bloating and indigestion.
- Tones the digestive organs and improves the functioning of spleen and liver.
Word Of Advice: Things To Keep In Mind
- Avoid this pose completely if you recently had back surgery, knee surgery or surgery to your hamstrings.
- Do not do this pose if there has been recent injury to your legs, hips, back and shoulders.
- People suffering from conditions of severe back pain, high blood pressure, heart problems, knee problems, sciatica or abdominal hernia should avoid this asana.
- Do not overstretch as this might put a lot of stress on your knees, thighs, calves, ankles and may cause asprain.
To mark International Yoga Day on June 21st, Yoga Guru Grand Master Akshar launched a 21-day campaign, which began on June 1st to help people maintain physical as well as mental wellness from the confines of their homes with the help of yoga.