Uttanasana Extended Forward Bend

Foundations of Posture:

Begin with your feet hips width apart and the outside of your feet parallel. Hug the muscles of the legs 3-demensionally around the bones while lifting the arches of your feet up. Bring hands to your hips, exhale and hinge forward with a straight back while your inner thighs moving back and the tailbone lifts. Finger tips come by the sides of your feet but shoulders root close into the spine.   Extend through the crown of your head. If you shoulder blade become disengaged and come apart, do not bend as deeply. If you are able to go deeper, bend your elbows out to the sides to encourage your shoulder blades to stay engaged on your back. To release: Place your hands on your hips, make sure your legs are active, press in to your heels and draw the shoulder blades towards each other on your back.  Inhale raise up with a straight spine.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.