ut = intense<\/em> \ntan = to stretch or extend<\/em> \nasana = pose<\/em><\/p>\n
Benefit:\u00a0<\/strong>A calming posture that lengthens the hamstrings and activates the inner legs<\/p>\n
Instruction<\/strong><\/p>\n
1.\u00a0<\/strong>Stand with your feet together. Bend your knees slightly and fold your torso over your legs, moving from the hips, not the lower back.<\/p>\n
2. <\/strong>Place your hands next to your feet or on the ground in front of you.<\/p>\n
3. <\/strong>Inhale and extend your chest to lengthen your spine. Keep your gaze directed forward.<\/p>\n
4.\u00a0<\/strong>Exhale and gently press both legs toward straight. Lift the kneecaps and gently spiral your upper, inner thighs back. Keep your legs straight without hyperextending.<\/p>\n
5.\u00a0<\/strong>On an exhalation, extend your torso down without rounding your back. Stay long throughout your neck, extending the crown of your head toward the ground. Draw your shoulders down your back.<\/p>\n","protected":false},"excerpt":{"rendered":"<\/p>\n
![\"Master](\"http:\/\/worldpeaceyogaschool.com\/blog\/wp-content\/uploads\/2016\/10\/Master-Standing-Forward-Bend.jpg\")
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