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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.
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]
