Flexion Avant Debout
Uttanasana
oo-tah-NAH-sah-nah
Une flexion avant apaisante qui etire tout l'arriere du corps et relâche les tensions.
Comment faire Flexion Avant Debout
- Tenez-vous debout, pieds ecartes a la largeur des hanches
- Basculez au niveau des hanches et pliez le torse sur vos jambes
- Laissez votre tete pendre lourdement
- Pliez les genoux si necessaire pour proteger le bas du dos
- Saisissez les coudes opposes ou laissez les mains reposer au sol
Benefits
- Deeply stretches the hamstrings, calves, and lower back
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Reduces fatigue and anxiety
- Can help relieve tension headaches
Muscles Engaged
Modifications
- Bend your knees generously to take pressure off the lower back and hamstrings
- Place your hands on blocks if they do not reach the floor comfortably
- Hold opposite elbows and sway gently for a more restorative variation (Ragdoll)
Cautions
- Avoid deep forward folds with a herniated disc or acute lower back injury
- Rise slowly to avoid dizziness if you have low blood pressure
- Use caution during later stages of pregnancy