Uttanasana: Stretch Your Back and Calm Your Mind in Standing Forward Bend

Fitness | December 5th, 2008 by Lindsey Lewis

Translation from Sanskrit

ut = intense

tan = to stretch or extend

asana = seat, posture

As in all yoga postures, the breath is vital. (More on how to breathe yogically.)

Benefits

Calms the mind
Stretches hamstrings, calves and hips
Relieves anxiety

What to Watch Out For

Back injuries: do this with bent knees

Step by Step

Begin in Tadasana
Inhale, reach for the sky with your fingertips
Exhale, fold forward from your hips, not your waist
Inhale, lengthen through your front torso as you fold
Keep a slight bend in your knees
Let your hands hang, neck and shoulders and jaw muscle relaxed
OR grasp a hold of opposite elbows
OR Let your fingertips or palms touch the floor
OR bring your palms to the back of your ankles
Relax your neck, shoulders, jaw, eyes, and neck

Let every inhale lengthen your torso; let every exhale relax your body deeper into the pose

Coming Out

If you’re not moving onto another pose, exhale and press into your feet, engage your core, lengthen through your torso and inhale up to standing tall.

Off The Mat

A fantastic pose to take when you come back to your desk after a bathroom break, after a run, a day on the slopes, before bed, or in the middle of the night if you can’t sleep.

Viewing 1 Comment

Alison 12/09/2008 06:19 PM 1 point
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Thanks for all these yoga poses, Lindsey. I've been attempting to do yoga at home to aid in my recovery from chronic illness. I was wondering... If asked you for recommendations, would you be able to give me an idea of what to do to aid my various problems? A lot of my internal organs are under quite a bit of strain...

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