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- Step 1:
- With your palms (or fingertips) push down and back against the floor, and lift the top of your sternum up (away from the floor) and forward. You might bend your knees slightly to help get this movement, which will arch the back.
- Step 2:
- Inhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.
- Step 3:
- Look forward, but be careful not to compress the back of your neck. Hold the arched-back position for a few breaths. Then, with an exhale, release your torso into full Uttanasana.
- Step 4:
- You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feet.
- Step 5:
- With every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.
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- Beginner's Tip:
- If you can't easily touch the floor with your knees straight, support each hand on a yoga block set just outside each foot.
- Info
- (are-dah oot-tan-AHS-anna)
ardha = half
uttana = intense stretch .
- Benefits:
- Stretches the front torso.
- Strengthens the back and improves posture .
- Stimulates the belly.
- Contraindications and Cautions:
- With any neck injury, don't lift the head to look forward; otherwise same as those of Uttanasana
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