Forward Fold – Uttanasana

Technique & Practice:

  • Exhale and fold forward
  • Keep belly away from your thighs
  • Relax your head and neck down towards the mat
  • 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.

Understanding the pose:

(OOT-tan-AHS-ahna)
ut = intense
tan = to stretch or extend

Uttanasana is considered an important posture because, in addition to the physical stretching and strengthening benefits, it is believed to be balancing for the body. This is due to the combined elements of activity and passivity in the body once it is folded into the pose. Like all forward bends, uttanasana is believed to be calming for the mind. It is a posture of surrender and, as such, may teach one patience and acceptance. Furthermore, the increased blood flow to the brain and the inverted nature of the posture, with the heart above the head, is said to relieve stress.

uttanasana1 uttanasana2

 

Benefits
  • 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
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Relieves headache and insomnia
  • Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Originally posted 2016-06-06 18:02:29.

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