Forward Bend or Uttanasana is an intermediate level yoga pose.
Uttanasana is one of my favourites. I practice Uttanasana everyday. It is part of the sun-salutations . It makes me feel relaxed but yet energises me and brings focus to my mind. Practice this posture everyday too and you will see the benefits as well as feel them. Give yourself a challenge and take photos of your progress everyday to really see and feel the story unfold of how you body breathing and flexibility changes over time with practice. You should not to stress or strain you are to relax and take your time. It will change your life!!!! Right …so here is my step by step guide…. get practising and let me know how you get on……
Step by step guide
First stand in Mountain Pose
Slightly bend your knees
Inhale deeply and place your hands on your hips
Exhale lowering your torso towards your knees making sure your back and neck are all in line
Lower your hands either side of your feet while straightening the legs if your body allows you to with no stress or strain
Touch the ground. If you cannot then you can use blocks to aid or keep the knees bent
If you want to deepen the posture then hold each ankle from behind so your forearms are touching your calves
Then on every exhalation try easing yourself more into Uttanasana
Hold here for a few breaths, whatever is most comfortable for you. then over time building up to one minute
Lengthens and strengthens the hamstrings calves and the back.
Brings a fresh circulation flow to the brain
Relieves stress, headaches, anxiety, tension and insomnia
Lifts your mood
Improves digestion and stimulates your kidneys and liver
Hypo extend the knees
Roll your upper back and shoulders forward
Force the torso towards the knees
Sandkrit name Uttanasana.
Uttan = Intense stretch, Asana = Pose
Uttanasana provides a stretch to the entire back of the body and a good stretch on the hamstrings.
I am available for private yoga classes in the Anstey and Leicester area. If you cant make it down to any of my classes or want to expand on what you have achieved in my classes please contact me. I can spend time with you to help you achieve your goals faster and to work on those specific areas that need more attention. You can ask me questions and I can give you more advice than I can in a class of 20 or more.
I can visit you in your own home or you can visit our private yoga studio.
One on one yoga tuition or small groups are available.
Private yoga tuition £40 per hour and fifteen minutes.
Cobra Pose or Bhujangasana is a basic level yoga pose.
The Cobra Pose is a backward bending exercise which creates a gentle massage to the internal organs. While promoting flexibly to the lower back, rejuvenating the spinal nerves and helping the circulation. The Cobra Pose…
Relieves back pain
Strengthens the back muscles in the lumbar region
Expands the ribcage while increasing the lung capacity deepening the breath which can help relieve asthma
Strengthens the arms, wrists and shoulders
The ovaries and uterus are toned and can help to soothe menstrual problems but should not be practiced by pregnant women
Firms and tones the buttocks
Elevates your mood
Here is my step by step guide. Remember to breath and relax into the pose…
Lying flat on the abdominals with toes and legs together and heels apart. Make a pillow for your head with your cheek gently resting on your hands with your palms face down. Resting here for at least 1 minute with deep abdominal breathing preparing yourself for the Cobra Pose.
Step by Step guide
Bring the forehead to the ground while bringing the hands palm face down along side the shoulders with fingertips in line with the top of your shoulders. Elbows will be naturally bent by this stage and pointing upwards. Keep them in against your ribcage.
Close your eyes and on the inhale sliding your body forward and gentally rolling the head up and back. First nose then chin scooping towards the ground. Hands will be firmly pushing into the ground while raising your head and then chest away from the ground. Then arch the upper body and back vertebrae by vertebrae. Make sure your legs and hips remain routed into the earth. Shoulders are down and away from the ears but keeping the shoulders broad and relaxed. Your elbows slightly bent.
Attention on the breath while holding this position. Your chest to be pushed forward while head and shoulders are gently arched back. Hold for 10 seconds if beginner and as your practice develops students can gradually increase up to a minute.
Inhale deeply through the nose then exhale slowly while opening your eyes to roll out of the Cobra Pose. Uncurling your back first. Keeping your head back until last to end with your forehead on the ground.
Relax back onto abdominals and back into the preparation stage.
Hanumanasana or Monkey Pose is an intermediate level yoga pose.
Like with most poses Hanumanasana takes time and I’m still working on it myself. It makes me feel focused, strong and at one with the earth all around and below me. All the energy and steady breath flowing through my body and up my spine awakening my kundalini chakra and making its way up to my crown through my finger tips and up to the sky above. Uplifting and in tune with mother nature and the center of my own universe.
Hanumanasana or Monkey Pose or The Splits
Start in a kneeling position with the thighs perpendicular to the floor.
Bring your right leg straight out in front of you with your heel on the floor.
Begin to slide your right heel forward, keeping the right leg straight. Then bring the left leg as straight as possible extending behind you.
Keep your hips in a parallel position and facing forward.
On your way out bend the right leg and draw it back towards the body.
Hold the pose for 5 breaths. Then repeat on the other side.
Hanumam was a divine entity in Hinduism who looked like a Monkey. The pose portrays the leap Lord Hanuman made from mainland India to the Lankan Islands.
You can move from Janu Sirsasana (Head to Knee Pose) into Hanumanasana.
You can move from Hanumanasana into Eka Pada Rajakapotasana (King Pigeon Pose).
Hanumanasana has a number of health benefits…
Strengthened abdomen… your core will become stronger and have more control.
Monkey Pose improves blood flow to all parts of your body and skin. This will help to get rid of the toxins in your body and keep you looking young.
Performing the Hanumanasana regularly will help to prevent sciatica.
Monkey Pose can ease insomnia by helping your body re establish its normal rhythm. It also relieves stress.
Hanumanasana stretches thehamstrings, thighs and groin. Regular practice will improve the flexibility of your hips.
‘Yoga means addition …addition of energy, strength and beauty …to body, mind and soul.’
A natural berry face mask in my mind is the only way to go. Knowing all the ingredients that have gone into the mask and what you are applying to your face. Try to make sure that all the produce is 100% Organic. This fruity youthful exfoliation mask is bursting with anti-oxidants. Here is a bit of information on why I rate this face mask so much…
Gets rid of old skin
Full of protein
Moisturises the skin with natural fats
Cleanses the skin
Protects the skin against conditions such as eczema
This recipe can even be used in the bath. Just add a handful of Oats into a cloth and make a small bag. Gently squeeze until you get Oat milk. You could even add a bit of Lavender just for that extra relaxation.
Nourishes the skin
Keeps skin firm
Clears the complexion
Great source of vitamin A, B and C
Rich in fibres
Conditions the skin
Great for acne
High in vitamin C
High in antioxidants
Rich in nutrients
Regenerates and moisturises
Brightens the skin
Helps with oily skin
Yoghurt Face Mask
Yoghurt was used in the ancient Egyptian times to keep skin youthful. If it was good enough for Cleopatra then its good enough for me.
Helps remove dead skin cells
Smooths out thin lines
Hydrates the skin
Tightens the pores
Gives a healthy glow
Brightens the complexion
Lifts dull and tired skin
Helps get rid of dark circles under the eyes
Helps sooth sunburn and prevents redness of the skin
So as you can see these three ingredients are bursting with youth beauty a healthy glow. Totally conditioning and soothing anti ageing ex-foliation mask.
Here how easy it is to make, Just follow these simple steps…
Handful of each, Cranberries and Blueberries
Blend them together
Add Greek yoghurt as much or little as you like to get that right texture you desire
Half a handful of Oats
Mix all together
Apply give a gentle rotation for the ex-foliation
Leave on for 10-20 minutes
Wash off with luke-warm water
Splash the face with cold water
There we have it! Don’t forget any left over ingredients can be eaten Mmmmmm yummy. What a bonus!
‘People will always stare …make it worth their while!’