Pose of the Month September Uttanasana with head supported

Uttanasana with head supported Level 1

Benefits: This variation of Uttanasana removes mental fatigue and cools and calms the brain and is the perfect way to prepare for Sirsasana. It can help ease a migraine or stress head-ache.

Uttanasana from Tadasana

Stand in TADASANA (Mountain Pose). Place your hands on your hips.

Draw your knees and thighs up and holding your legs firm, exhale and bend forward from the hips. Place the crown of your head on the support. If your head doesn’t quite reach without you having to bend your knees or pitch forward, then you will need to build up your support. If all that you need is a little more height, try placing a folded blanket on top of the block.

Place your fingertips on the floor beside your feet. Raise your shoulders away from the floor. If your hands do not yet reach the floor, place your hands on bricks.

To release further forward, stamp your heels down, press your fingertips down and continue to lift your thighs. 'Comb' your quadriceps up from the knees to the top of the thighs. Reach your sitting bones to the heels. Allow your breath to become quiet and even. Hold for 20–30 seconds to start with building up to 1-2 mins.