Uttanasana (Forward Bend Pose)

Alternatives
Yoga

Uttanasana (Forward Bend Pose)

Uttanasana is a basic standing pose. This posture produces a stretch in the legs and spine. An asana by itself, it is often practiced during the practice of standing poses as a resting or transitory pose because of its recuperative nature. It is one of the twelve asanas that form part of Surya Namaskar (Sun Salutation) asana chain.

Instructions:

• Stand in the Tadasana (Mountain Pose).

• Exhaling, bend forward from the hips (not from the waist).

• Place the palms on the floor on the outer sides of the feet (if you can’t, try touching the floor with your fingertips).

• Extend continuously from the base of the spine.

• Keep legs perpendicular with the floor.

• Do not bend your knees.

• Weight should be distributed equally on both the legs and centred on each foot.

• Retain the pose for about 30 seconds to 1 minute.

• During the posture, breathe normal.

• With each inhalation, lengthen the front torso just slightly.

• With each exhalation, release a little more into the forward bend.

• Inhaling very slowly raise your head and torso and return to Tadasana (Mountain Pose).

Beginners:

Can bend the knees slightly initially. Extend the legs and the torso to straighten your legs and place your palms on the ground.

Advance:

Work towards placing the hands next to the feet and behind the heels. Strive to bring the torso closer to the legs by extending the back leg muscles.

Benefits:

• Soothes the mind and relieves stress.

• Reduces fatigue and anxiety.

• Alleviates depression.

• Stretches the hamstrings, calves and hips.

• Stimulates the liver and kidneys.

• Strengthens the thighs and knees.

• Improves digestion.

• Helps relieve the symptoms of menopause.

• Relieves headache and insomnia.

• Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis.

• Stretches the legs and back.

• Rests the heart and neck.

Contraindications/Cautions:

• Recent or chronic back injury.

• If your knees knock against each other in this pose, separate your feet slightly.

• Bring the torso up slowly to avoid dizziness.

• Do not overstretch the hamstrings.

• Do not lock your knees