Uttanasana is an asana
or pose practiced in yoga. In Sanskrit, Ut means "intensity" and Tan means "to stretch, extend, lengthen". Thus, uttanasana is a forward fold that gives the spine an intense and intentional stretch.
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.
- Images provided by Chakra productions at
- Other benefits of the pose are highlighted in "Light on Yoga", by BKS Iyengar
- This page was originally created by Yoga Girl at 18:56 on May 25, 2013.
- This page was last modified by An Anonymous User at 07:05 on March 23, 2006.
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