Uttanasana

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'Ut' mean a particle that indicates intensity. 'Tan' the verb would mean to stretch or extend. This asana as it name goes stretches the spine.

1.Stand in Tadasana and tighten your knees.

2.Exhale and bend forward keeping your fingers on the floor followed by resting the palms on the floor besides the feet behind the heels without bending the knees.

3.Hold the head up and stretch the spine. Bring the hips a little forward towards the head in order to bring the legs perpendicular to the floor.

4.Take two breaths as you stay in this position

5.Exhale and bring the trunk closer to the legs and place the head on the knees.

6.Without letting go the grip at the knees, pull up the knee caps and stay in this position with deep and even breathing

7.Inhale and lift the head from the knees

8.After two breaths, inhale deeply and remove the palms from the floor and get back to Tadasana.