Uttanasana – Standing Forward Bend Pose
The Sanskrit word Uttanasana, which means “intense” or “powerful,” and the word ‘Ut’ means Powerful, the verb ‘Tan’ means to “stretch,” “extend,” or “lengthen.” Uttanasana is an intense stretch of the entire back of the body from toes to top. This intense forward bend is a great way to breathe deeply and for improving overall health in our rib cage area and spine. There many different kinds of Uttanasana and it has many variations.
A) Ardha Uttanasana
B) Parswa Uttanasana
C) Uttanasana A
D)Uttanasana B
E) Uttanasana Variations
For a beginner first starts practicing and experiencing how to move the spine in Cat pose, then experience how to elongate the spine in Downward Dog Pose then do the Uttanasana by following step by step, which can help to be mastery on it. Here we are going to discuss about final pose of Uttanasana, but you have to follow the steps and variations to achieve the final pose.
⦁ Ardha Uttanasana
Stand in Tadasana Position, take a step 2ft to 3ft distance in front with your right leg, as you inhale raise your arms up and extend your arms towards the sky, as you breathe out bend forward from the base of your spine. Your hands are touching to the ground side of your feet, if your hands can not touch to the floor, you can hold your ankle joint or shine bone, bend forward, keep your head up for few deep breaths then keep your head down and let your breath flow freely and deeply. Stay there according your comfortable capacity. Then take long deep inhalation come out from the pose, exhale release your arms and slowly bring your legs back. Repeat it in the left leg.
⦁ Parswa Uttanasana
Stand in Tadasana Position, with apart your hip joints. as you inhale raise your arms up and extend your arms towards the sky, as you breathe out bend forward from the base of your spine. Bring your left hand to your left ankle joint and hold, right hand is touching to the floor side of your right foot. Stay there according your comfortable capacity. Let your breath flow freely and deeply. Then take long deep inhalation come out from the pose, exhale release your arms and slowly bring your legs back. Repeat it in the other side.
⦁ Uttanasana A
Stand in Tadasana Position, with feet apart your hip joints. as you inhale raise your arms up and extend your arms towards the sky, as you breathe out bend forward from the base of your spine. Your hands are touching to the ground side of your feet or hold your big toes, if your hands can not touch to the floor, you can hold your ankle joint or shine bone, keep your head up and stay there for few deep breaths. Let your breath flow.
How To Do Uttanasana?
⦁ Stand in Samasthiti position with feet together or separate.
⦁ As you breathe in raise your arms up, extend your arms and feel it.
⦁ As you exhale bend forward from the base of your spine. Hold your big toes and bring your head towards your ankle joints.
⦁ Stay there according your comfortable capacity.
⦁ Allow your breaths flow freely and deeply.
⦁ When you reach up to your limits and you feel you cannot stay there anymore, now it is time to come out from your position.
⦁ So, take a long deep breath and slowly come out from this position, bring your hands towards ceiling, as you exhale release your arms and come to the Samasthiti.
Benefits
⦁ Keeps the spine flexible, healthy and strong.
⦁ Stretches calves, hamstrings and hips.
⦁ Helps to reduce depression, stress and anxiety.
⦁ Activates abdomen muscles and increases digestion.
⦁ Stimulates Kidneys, Liver and Speen.
⦁ Helps to release the tension from Lower Back, entire spine and shoulders.
⦁ Helps to calm the mind and soothes the nerves.
⦁ Strengthens knees and thigh muscles.
Contraindications
⦁ Pregnant women should not practice Uttanasana.
⦁ Those have lower back problem, ankle joint and keen injury they should not practice this posture.
⦁ If you are suffering from Sciatica, please avoid it.
⦁ Do not practice Uttanasana after your heavy meal.
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