Uttanasana (Standing Forward Fold) (OOT-tan-AHS-anna) / ut = “intense” + tan = “to stretch or extend” EXHALE swan dive folding forward. Pivot at the hip joint making your spine long. Place your hands as close to your feet as you can in line with the toes, or just touch your ankles. Chin to shins if you [...]

Urdhva Hastasana (Upward hands) (oord-vah hahs-TAHS-anna) / urdhva = “raised (or upward)” + hasta = “hand” INSTRUCTIONS INHALE roll your palms our raising the hands above the head, palms together. Lift the chest (heart) and arch the back a little (do not over-arch). Core is engaged. Neck is long. Look up…and gaze at the [...]

The word tāḍa in Sanskrit means "mountain". This pose helps you to improve balance and increase awareness of your body. Mountain pose is a fundamental posture and the basis and starting point for many of the other asanas.