Uttanasana
Uttanasana : Standing full forward bend
POSTURE NAME & MEANING
Yoga Posture name – Uttanasana
Yoga Posture Type – Standing Forward bend
How to pronounce – Uttan (INTENSE STRETCH) Asana ( pose ) – ( UT – AN – ASANA_)
English Meaning – Intense stretch full forward bend
How to practice Uttanasana ?
- Uttanasana is a standing forward bend pose, Stand in front of the mat, take two feet back distance from the front edge of the mat.
- Now slowly bend halfway down, place your palm on your thigh, active your palm against the thighs.
- drag your sternum up, Chest open, Now connect your mind from your chest to your lower back and hamstring,
- feel the movement of the back of the thigh ( hamstring ), slightly shift the 25% weight forward on your Mount of the toes.
- Inhale, open the chest, lower back in, And with exhale, Let your belly go in,
- Create space between your thigh and lower belly and walk to your palms down towards the feet while maintaining your chest open and straight your back, as long as you can.
- with exhale completely let your body hang forward, but don’t pull yourself.
Wha is Alignment of Uttanasana ?
- Knee slightly Bended (if Hyperextended),
- Weight evenly on your both feet,
- Hips and ankle align,
- thigh rotate inwardly,
- lower back in, Neck relax,
- chest open,
- shoulder relax and shoulder blade apart from each other,
- feet parallel to each other,
- palm next to your feet,
How to finish Uttanasana ?
As you hold the pose 2-3 minutes, Exhale and slowly bring your leg down, But make sure do it slowly and with the active leg. And go to the child pose.
What are the Modification for Uttanasana?
- Use the Belt around your feet,
- place the brick between your both thighs ( activate your inner thigh )
- Place blanket under your heels, ( if knees are hyper extend )
What is Drishti for Uttanasana?
If Your back is Curving and can’t do the full pose properly then keep your chest open, Drishti on Your – Toes (padayorgrah)
IF advance the Drishti on Your – Nose (Nasagrah)
Benefits of Uttanasana
- Stretches Your hamstring, calves, Spine, hips,
- Calm the mind and relieves the stress.
- Good for the digestive system
- massage the internal organs (kidney, pancreas, liver) of Abdominal.
- improves appetite
- good for diabetes
- Good for infertility as it stimulates ovaries gland
- Good for high blood pressure, Insomnia,asthma
- Soothes the nerve of the back.
Contraindication of Uttansasana
- Slip Disc
- Diarrhea
- Headache
- Sacroiliac joint pain ( ask to your teacher)
- any back issue
- any knee ligament injury
- low blood pressure
What is Preparatory pose for Uttanasana?
- Ardha uttanasana
- Adho mukha swan asana
- paschimottanasana
- Parsva uttanasana
- janu sirsasana
Frequently Asked Questions(FAQ)
What are the benefits of Uttanasana?
- Stretches Your hamstring, calves, Spine, hips,
- Calm the mind and relieves the stress.
- Good for the digestive system
- massage the internal organs (kidney, pancreas, liver) of Abdominal.
- improves appetite
- good for diabetes
- Good for infertility as it stimulates ovaries gland
- Good for high blood pressure, Insomnia,asthma
- Soothes the nerve of the back.
What is the Sanskrit name of Intense stretch full forward bend ?
Sanskrit’s name of headstand is “Uttanasana” or “Salambh Sirsasana” which means supported headstand.
Who should avoid Uttanasana?
- Slip Disc
- Diarrhea
- Headache
- Sacroiliac joint pain ( ask to your teacher)
- any back issue
- any knee ligament injury
- low blood pressure
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