Type of Pose: Standing
Benefits: Stretches the hamstrings, encourages good spinal alignment.
Also Known As: Flat back
1. From uttanasana, come up onto your finger tips, raise your head, draw your shoulders back, and bring your spine flat.
2. Avoid locking the knees. Microbend them instead.
Beginners: Because getting the spine flat is the most important aspect of this pose, you may need to bring your hands to your shins or thighs instead of the floor to remove the curve from your back. It's best to avoid placing the hands directly on the knees as this may compromise the joint. You may also use blocks on the floor under your hands if you prefer.
Advanced: Flat back puts you in a nice position to move into chaturanga. Work on maintaining the integrity of your spine as you jump back.