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Difference between revisions of "Uttanasana"
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[[File:Uttanasana.png|thumb|right|''Uttanasana'']] | [[File:Uttanasana.png|thumb|right|''Uttanasana'']] | ||
| − | Uttanasana | + | '''Uttanasana''' Intense Forward-Bending Pose, Intense Stretch Pose, Standing Forward Bend, Standing Forward Fold Pose, or Standing Head to Knees Pose is an asana. |
| − | == | + | ==Technique== |
| + | # Begin with Tadasana, the upright pose. Stand straight with your arms actively resting on the sides of your thighs. | ||
| + | # Keeping your breathing in check, without bending your knees, bend forward using your hip joints and not your waist. | ||
| + | # If you are unable to touch the ground with your hands, cross your forearms and hold your elbows until you attain flexibility. | ||
| + | # If you are moderately flexible, try to grip the back of your ankles and bring your head to touch your knees. | ||
| + | # If your flexibility is above average, you may rest your palms on the mat and try to reach your head below the knee. | ||
| + | # Beginners may hold the position for about 10 seconds. Intermediate and advanced practitioners may stay for 30 seconds to 1 minute in Uttanasana. | ||
| + | # Breathe only through the nostrils, gently and normally, throughout the pose. | ||
| + | # Inhale while coming back up to the starting position and exhale to relax.<ref name="Technique"/> | ||
| − | + | ==Technique in pictures/animation== | |
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| − | |||
| − | |||
| − | |||
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| − | + | ==Effects== | |
| + | * Stretches the hips, hamstrings, and calves | ||
| + | * Strengthens the thighs and knees | ||
| + | * Keeps your spine strong and flexible | ||
| + | * Reduces stress, anxiety, depression, and fatigue | ||
| + | * Calms the mind and soothes the nerves | ||
| + | * Relieves tension in the spine, neck, and back | ||
| + | * Activates the abdominal muscles<ref name="Effects"/> | ||
| − | == | + | ==Related Asanas== |
| + | * [[Adho Mukha Svanasana]] | ||
| + | * [[Janu Sirsasana]] | ||
| + | * [[Paschimottanasana]] | ||
| − | + | ==Special requisites== | |
| + | Avoid this asana if you have the following problems: | ||
| − | + | * A lower back injury | |
| − | + | * A tear in the hamstrings | |
| + | * Sciatica | ||
| + | * Glaucoma or a detached retina | ||
| − | + | ==Initial practice notes== | |
| + | As a beginner, it might be hard to increase the stretch. To make it easier, gently bend your knees, and imagine the sacrum sinking deep into the back part of the pelvis.<ref name="Initial practice notes"/> | ||
| − | == | + | ==References== |
| − | + | <references> | |
| + | <ref name="Technique">[https://arogyayogaschool.com/blog/health-benefits-of-uttanasana-standing-forward-bend/ "Methodology"]</ref> | ||
| − | = | + | <ref name="Initial practice notes">[http://www.stylecraze.com/articles/uttanasana-standing-forward-bend-pose/#Beginner’sTip "Beginers tips"]</ref> |
| − | + | <ref name="Effects">[http://www.cnyhealingarts.com/2011/03/14/the-health-benefits-of-uttanasana-standing-forward-bend-pose/ "Health benefits"]</ref> | |
| − | + | </references> | |
| − | + | ==External Links== | |
| − | + | * [https://www.doyouyoga.com/top-5-uttanasana-variations-and-their-health-benefits/] | |
| − | * | + | * [https://www.yogapedia.com/definition/5674/uttanasana] |
| − | * | + | * [http://www.yogicwayoflife.com/ananda-balasana-happy-baby-pose/ Ananda Balasana on yogicwayoflife.com] |
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[[Category:Yoga]] | [[Category:Yoga]] | ||
Revision as of 14:32, 26 June 2018
Uttanasana Intense Forward-Bending Pose, Intense Stretch Pose, Standing Forward Bend, Standing Forward Fold Pose, or Standing Head to Knees Pose is an asana.
Contents
Technique
- Begin with Tadasana, the upright pose. Stand straight with your arms actively resting on the sides of your thighs.
- Keeping your breathing in check, without bending your knees, bend forward using your hip joints and not your waist.
- If you are unable to touch the ground with your hands, cross your forearms and hold your elbows until you attain flexibility.
- If you are moderately flexible, try to grip the back of your ankles and bring your head to touch your knees.
- If your flexibility is above average, you may rest your palms on the mat and try to reach your head below the knee.
- Beginners may hold the position for about 10 seconds. Intermediate and advanced practitioners may stay for 30 seconds to 1 minute in Uttanasana.
- Breathe only through the nostrils, gently and normally, throughout the pose.
- Inhale while coming back up to the starting position and exhale to relax.[1]
Technique in pictures/animation
Effects
- Stretches the hips, hamstrings, and calves
- Strengthens the thighs and knees
- Keeps your spine strong and flexible
- Reduces stress, anxiety, depression, and fatigue
- Calms the mind and soothes the nerves
- Relieves tension in the spine, neck, and back
- Activates the abdominal muscles[2]
Related Asanas
Special requisites
Avoid this asana if you have the following problems:
- A lower back injury
- A tear in the hamstrings
- Sciatica
- Glaucoma or a detached retina
Initial practice notes
As a beginner, it might be hard to increase the stretch. To make it easier, gently bend your knees, and imagine the sacrum sinking deep into the back part of the pelvis.[3]
