Uttanasana

Uttanasana

How to practice Uttansana

• Stand in Tadasana, with legs straight.
• Keep the legs straight and bend forward and try to reach the fingers to the floor, if you are able, place the palms on the floor and by the heels.
• Try to keep the spine long and straight as you pull the heart toward the ankles.
• Shift the weight forward slightly to the balls of the feet: so the hips are in line with the heels (perpendicular to the floor).
• Breath deep Ujjai breaths and then try to get the belly closer to the legs and the head closer towards the feet.

Benefits of Uttansana

• This asana is great for digestion, and should be practiced by most people who suffer bowel or stomach pain disorders.
• It can help with cramping during menstruation.
• It is also good for the live, kidneys and spleen.
• Like most forward bends, this pose is relaxing and clears the mind.

Cautions in practicing Uttanasana

• People with low back problems, specifically disk problems, should be very careful when practicing any forward folds. Standing forward folds tend to be safer than sitting forward folds; however, forward folds practiced while lying on the back are safest. It is best to work with an experienced yoga teacher (who has is very familiar with back problems and yoga).
• If you have low blood pressure, be careful when coming up from a forward fold. If this is the case, come up slowly and breath evenly once you get to the top; you may experience some dizziness. This is especially true if you have been holding the forward fold forcefully and for an extended period of time.

References

• Images provided by Chakra productions at

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• Other benefits of the pose are highlighted in "Light on Yoga", by BKS Iyengar