Tips & tricks to make your hamstrings happy.
note -> The bolsters and the blanket are from @Manduka (there is a link on my website).
1 -> Loosen up your back & your hips first & slow down your breath.
2 -> Make shure you go in & out your stretch very slowly and "feel" what you are doing. Do not "push" yourself in a stretch but try to relax your muscles when you go into it. Breath slowly when you hold the stretch for a few breaths.
3 -> Make sure you are bending forward (-> Utthanasana) from the hip -> If you have trouble moving forward in straight legs & if you feel your back is rounding directly when you try to fold => Please bend your legs a little and focus on maintaining a flat or slightly arched back and keeping the chest up when you are folding forward.
Push your seat bones against the wall & bend your legs for a forward bend with a straight (or slightly arched) back
-> So you bend from the hip and not rounding the back.
A -> Push your seat bones against the wall, keep your back straight, support your upper body.
B -> Maybe you need to straighten your arms to keep your back straight.
C -> Maybe you need to put your hands higher to keep your back straight.
D -> Or maybe you can bend from the hip, pushing the seat bones against the wall and resting your hands on the floor.
The Benefits Of Utthanasana -> (http://www.stylecraze.com/articles/uttanasana-standing-forward-bend-pose/#gref)
These are some amazing benefits of the Uttanasana.
1. This asana gives your back, hips, calves, and hamstrings a good stretch.
2. It calms your mind and relieves anxiety. It also helps to quiet your mind.
3. It helps relieve headaches and insomnia.
4. This bend gives your digestive organs a good massage and improves digestion.
5. The kidneys and liver are activated.
6. The thighs and knees become strong.
7. Menopause and menstrual problems are alleviated.
8. This asana helps to cure high blood pressure , asthma, infertility, sinusitis, and osteoporosis.
Restorative A -> Hamstring-stretch -> support your upper body with a bolster.
Stay 3 minutes. -> Make sure you are totally relaxed in the pose!
Restorative B -> Maybe you need to level up your seat bones, to be able to bend forward from the hip
-> So you also level up the bolsters. -> Stay 3 minutes.
Restorative C -> If it is really difficult to bend from the hip, it is an option to bend your knees
-> so put a bolster under the knees and do the forward bend from here.
Note -> Going a few steps back for some weeks to feel new things in your stretch!!!!