Uttanasana is a forward bending pose that stretches the hips, hamstrings, and calves. It strengthens the thighs and knees, keeps your spine strong and flexible, and reduces stress, anxiety, and fatigue.
Steps:
1.Stand straight on yoga mat, rest hands on your hips and Inhale.
2.Exhale and bend forward from your hips with the support of the knees. Balance the weight of your body. Move your hips and tailbone slightly back.
3.Rest hands on the ground and keep feet parallel to each other.
4.Widen the space between chest bone and pubis. Feel the fold and the stretch from your hip bone.
5.Turn your thighs inward, and root yourself into your heels.
6.Leave your head to dangle, such that the crown reaches the floor. Look through your legs and hold the pose.
7.Keep your hands on the hips, contract the core and the abdomen muscles to release the pose.
8.Rise slowly, ensuring there is an elongation in back and slowly stand up.
Precautions: Avoid the pose if you are suffering from any back injury or pain, glaucoma.

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