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30 days of yoga with hipS-sister - DAY 12

DAY 12. (read to the end for your challenge today)

Postures continued….

UTTANASANA (standing forward bend)
Forward bends stimulate the spine, aid digestion and elimination and help to remove toxins from the body. This pose aligns the legs and hips, stretches the hamstrings and tones your whole system by inverting the upper body. Try to fold forward relaxing your torso rather than pushing down to reach your toes. If you have a stiff back, take the pose gently and pay attention to your breath.
First variation:
1. Stand in the first variation of mountain pose. Lift your arms over your head on an in-breath. Keep your palms apart and facing each other. Relax your shoulders away from your ears.
2. On an out-breath, fold forward from your hips (not your waist) and relax your upper body towards the floor. Direct your breath into your upper back to help it open and relax. Place your hands by your feet, fingers pointing backward or place them behind your legs. Look towards the tip of you r nose. To come out of the pose, lengthen your abdominal muscles and hinge back up at your hips.
*While in the posture, focus on releasing tension from your tongue and jaw and the sides of your feet.

Second variation:
Uttanasana: Standing forward bendIf you cannot place your hands on the floor, fold forward as in step 2, but bend you knees a little. They should point forward and be directly above your feet. Grasp your elbows with your hands, or let your hands rest on your leg for extra support.

Day 12 challenge:
Today, try doing both the mountain pose from yesterday, and adding the standing forward bend to your yoga posture practice. Which variation of the standing forward bend feels best for you? Share in the comment box below.
All participants’ names will be entered in our 30 days of yoga with hipS-sister draw Oct. 1st.


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