This posture is called Ulttanasana. It means intense stretch. Basically, it is a forward bend. So the first thing you want to do is take your feet and jump them hip distance apart. Then look down at your feet and make sure that your feet are actually hip distance apart. So, all the girls, take your feet closer. Your hips are not that big. I want to show you a side view. As you take your hands to the hips and you are going to move from the chest, you are going to move all the way down. Take your buttocks back as you move all the way down, all the way down and then finally release your head and relax your hands. You are going to hold the opposite elbows and relax your neck. This is Ulttanasana, a forward bend. From here you are going to take the weight slightly forwards into the front of the feet and breath deeply. So this posture is really good to stretch the backs of the legs. If you feel quite open, you can start to lift the tail bone up towards the ceiling. So you are working not just from strength but also from lifting through the back of the legs. Work the backs of your thighs upwards. Lift everything upwards and relax your head all the time. Then from here you can release your hands and if you can touch your toes, hold your toes and take your elbows to the side. Again take your chin in (demo) Good, bring your weight forwards. In order to go a little bit deeper, pull your lower stomach muscles in. That will allow you to go a little bit deeper. Modifications of this posture will be with the hands on the hips, like this, straight back or with a curve back and relaxing the head. Whatever is comfortable for you, come up as you inhale. Jump your feet together as you exhale.
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