Assi Middleham

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Muscle knots are small, bump-like areas of muscle that can be painful to the touch. The medical term for muscle knots is myofascial trigger points. These knots"Symptoms · Home remedies · Prevention · Outlook

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1. Write Things Down
2. Make Schedules and Deadlines
3. Don't Procrastinate
4. Give Everything a Home
5. Declutter Regularly
6. Keep Only What You Need
7. Know Where to Discard Items
8. Stay Away from Bargains

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Uttanasana, Standing Forward Fold or Bend, is one of the most practiced yoga poses in Hatha yoga. It is one of the first asanas introduced to a novice yogi, as it is an essential part of the Sun Salutations. Uttanasana is a great pose to add to any yoga routine—it’s a simple pose to learn, and when done correctly, it can help to improve posture, extend the spine, and stretch tight hamstrings. It is also an excellent pose for relieving stress and calming the mind. With the proper technique of alignment, focus and breath, Standing Forward Bend can be a powerful yoga asana to promote flexibility, relieve stress and deepen mindfulness in your yoga practice.

The name Uttanasana is derived from the Sanskrit words Uttana meaning ‘intense stretch’ and ‘asana’ meaning ‘posture’. Uttana is composed of two words, ‘ut’ meaning intense, powerful or deliberate and ‘tan’ meaning to stretch or lengthen. “intense stretch,” referring to the feeling of deep stretching through the entire body. Uttanasana opens up the hips, hamstrings, and calves, as well as stretching the spine.

1. From Mountain pose exhale forward, hinging at the hips. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.

2. Feel the spine stretching in opposite directions as you pull the head down and in and press the hips up.  Work on straightening the legs to deepen the stretch in the backs of the legs.

3. Breathe and hold for 4-8 breaths, actively pressing the belly into the thighs on the inhalation.

4. To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into Mountain pose.

Benefits: Standing Forward Fold pose lengthens the spinal column and stretches the backs of the legs and the back muscles. This posture compresses and massages the internal organs to boost metabolism and stimulate the digestive, uro-genital, nervous and endocrine systems. It helps to ease lower back pain and can also help to improve circulation, regulate blood pressure, boost body awareness, and promote better spinal health. Mentally, this pose can help to quiet the mind and relieve stress, anxiety and fatigue. Emotionally, it can help to increase self-awareness and soothes anger and irritation. It also provides relief from fatigue, making it a great pose for winding down after a long day.

Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.

Modifications: Support your hands on blocks to help relax the upper body and receive a more gentle stretch to the hamstrings. Variations: There are multiple variations on the placement of the hands: A) Hold on to the backs of the ankles, B) Scoop the fingers under the feet until the toes reach the wrists, C) Cross the arms behind the legs and hold onto the front of the ankles with opposite hands, D) Clasp the elbows behind the legs.

To refine Standing Forward Bend pose, focus on lengthening your spine and stretching your back muscles, glutes, and hamstrings. It is important to ensure that the forward bend originates from the pelvis and hip creases, and not from the back. Press your heels down firmly into the floor and maintain the length of your spine from the crown of your head to your tailbone.

Allow your head and arms to hang relaxed to help relieve neck and shoulder tension and stiffness. Make sure to keep your spine and neck extended, and your torso relaxed while you fold forward. The focus should be more on lengthening the spine, rather than just leaning over your legs.

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