Entry of the Asana Uttanasana:
Place yourself in Tadasana. Raise your arms to the sky, palms facing each other. Look at your hands and then inhale. Bend and stretch the chest forward. Place fingertips on the floor next to the feet. Fingers spread and point forward. Stretch arms, extend legs. Look forward and up. Breathe normally.
Feet: Squeeze the soles of your feet hard and spread your toes on the floor. Bring the weight of your body to the front of your feet to the limit of tipping.
Legs: Straighten the knees. Raise the kneecaps. Roll the front of the thighs backwards.
Pelvis: Bring the buttocks up. Align the tailbone with the heels by slightly rocking the sacrum.
Back & Torso: With the action of the arms and thighs, lengthen the entire front of the spine by pulling the stomach in towards the spine. Move the ribs away from the pelvis.
Arms & Shoulders: Extend your arms toward the ground, elbows forward. Open the shoulders backwards away from the ears. Pull up the trapezius muscles.
Head and neck: Extend the neck from its base, looking far and high in front.
Exit Asana: Inhale, stand up with arms stretched upwards. Return to Tadasana.
Possible corrections : if you really can’t touch the ground with your hands, put two bricks under your hands. To raise the groin and avoid digging the back, put a blanket roll under the stomach.
