Featured Stretch

Come to the front of your mat and stand in Mountain Pose (Tadasana): hands on hips, feet parallel, grounded, and hip width apart, a steady breath and focus. On an inhale, lift your torso up and out of your pelvic girdle, as you exhale fold forward by hinging at the hips (not your waist), leading your forward fold with your sternum (breast bone), and matching the fold with your exhale. As you fold pull back on your pubic bone and gently draw up your quadriceps (thigh muscles). Look up between your eyebrows for most of the decent; near the end of the exhale look to the tip of your nose and point the crown of your head towards the floor.

Try to visualize lengthening the spine outward through the crown of your head. If possible place your hands on the floor at shoulder width. As with all forward folds, the primary emphasis is on lengthening your spine and the front of your torso, your hamstrings are secondary. Treat them kindly. Bent knees are always an option! If you cannot reach the floor with your hands, cross your forearms and gently clasp your elbows or place your hands on your shins.

With each inhale lengthen your torso minimally; with each exhale release into the pose by fully releasing your head. Tuning into your breath in this fashion does not necessarily mean perceptibly deepening the pose. Release every sense of holding on and eventually that deepening will come on its own. Simply allow the weight of your head to elongate the vertebra in your neck (cervical spine).

To come out of the pose inhale, place your hands on the floor (or your shins), and come up half way (long arms and long spine); with an exhale bring your hands to your waist. With the next inhale return to Mountain Pose and reflect.

Forward folds of all types are calming and restful. Done with care, they are known to relieve and release lower back pain. You can use Uttanasana as a pause in a demanding practice or as a pose in itself to release stress and to increase flexibility. Learn to stretch within the pose, at your own pace and without pain. Learning to let go is a process and a practice. Relax and enjoy.

Marcia K. Hoebreckx, CYT, has taught classes in Door County during spring/summer/fall for five years. She is available by appointment for private instruction in Door County. For more information email [email protected] or call 920.854.5239.