About Uttanasana
Uttanasana, also known as standing forward fold, is a full-body stretch commonly practiced as a transitional yoga pose. Yogis can also practice holding the posture for an extended period during their own practice to reap the benefits of its deep stretches. This standing forward fold is a great pose for counteracting backbends. When practiced correctly under the guidance of a certified yoga teacher, the posture can help relieve back stiffness.
In Sanskrit, the ancient Indian language from which yoga was born, Ut is a part of speech that denotes “determination or intensity,” Tan means “to stretch or extend,” and asana means “pose.” Uttanasana combines to mean “intense stretch pose,” a nod to its intense stretch that opens the hamstrings, lengthens the lower back, and stretches the entire back body, from the legs to the crown of the head.
Reduces depression if practiced regularly. Cures insomnia and relieves fatigue. Increases blood flow to the brain, soothing the brain cells and sympathetic nervous system. Regulates blood pressure. Relieves migraines and stressrelated headaches. Tones the abdominal organs. Relieves stomachaches by neutralizing acidity. Strengthens and stretches the hamstring muscles. Increases the flexibility of the hip joint. Strengthens the knee joint and its surrounding tissue and muscles.
- From Mountain pose exhale forward hinging at the hips. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.
- Feel the spine stretching in opposite directions as you pull the head down and in and press the hips up. Work on straightening the legs to deepen the stretch in the backs of the legs.
- Breathe and hold for 4-8 breaths, actively pressing the belly into the thighs on the inhalation.
- To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into Mountain pose.