The name of this yoga pose comes from the Sanskrit language in which ut means intense, tan means to stretch and asana means posture. Uttanasana is also known as Standing Forward Bend Pose. Uttanasana yoga pose is good for relieves a headache and insomnia.
|Uttanasana or Standing Forward Bend Steps and Benefits|
Uttanasana Yoga Steps
- Stand in Tadasana, hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
- If possible, with your knees straight, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
- With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
- Uttanasana can be used as a resting position between the standing poses. Stay in the pose for 30 seconds to 1 minute. It can also be practiced as a pose in itself.
- Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
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Uttanasana Yoga Benefits
- Helps relieve the symptoms of menopause
- Reduces fatigue and anxiety
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Stretches the hamstrings, calves, and hips
- Strengthens the thighs and knees
- Improves digestion
- Relieves a headache and insomnia
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
Preparatory Poses of Uttanasana
- Janu Sirsasana
- Adho Mukha Svanasana
- Supta Padangusthasana