Exercise: Standing Fold
Sanskrit Name: Uttanasana
Benefits: lengthens the spinal column and stretches the backs of the legs and the back muscles. This posture stimulates digestive, uro-genital, nervous and endocrine systems.
♦ Lengthening: Latissimus dorsi, erector spinae, hamstrings, gluteus maximus, soleus
♦Shortening: Leg adductors, quadriceps
♦ Stabilizing: peroneii, tensor fascia latae
Directions:
1. Feet are parallel and hip distance apart
2. Hands rest in front of feet on floor or on blocks
3. Legs are active, tops of thighs pressing back, quadriceps lifting
4. Ankles, knees and hips are in alignment
5. Belly lifts away from thighs
6. Tailbone extends towards floor
7. Spine and front body are long
8. Head and neck are at the back plane of the body in line with the spine
Common Problems:
- Hyperextension of the knee joint – micro-bend knee, bring more weight into balls of feet
- Pelvis aligned behind the ankles
- Low back overly rounded – bend knees or use blocks
- Lack of engagement of hugging muscles to bone – root strongly into four corners of feet
- Pulling head and neck towards the legs – allow heart to lead
Contraindications:
- Low Back Pain
- Disc Injury
- Hamstring Pain