Uttanasana: Standing Forward Bend
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
A soothing posture for body and mind, uttanasana (OOT-tan-AHS-ahna), or standing forward bend, is straightforward but far from simple. Requiring flexibility in hamstrings, hips, and calves, uttanasana also requires patience. Watch the ebbs and flows in your body and life reflected in this simple posture.
Philosophy + Origin
In uttanasana, knowing when to accept intensity and when to be content with where you are is key to steady progress without injury or frustration. It’s easy to try to push for more — with uttanasana, this means wanting to be more flexible or pushing further into the pose. Rather than struggling, use the posture to practice santosha (contentment). Can you accept both the intensity and your capacity right now?
ADJUSTMENTS/MODIFICATIONS:
- Separate your feet to give your hamstrings room — keep your feet parallel.
- If your back is uncomfortable in this shape, practice with knees bent.
- If the ground seems far away, place your hands on blocks.
- To deepen the posture, hold onto the backs of your ankles or grasp opposite forearms behind your calves.
- To deepen the stretch at the backs of your legs, elevate the balls of your feet with a rolled mat or blanket
STEP-BY-STEP:
- Start standing with your hands on your hips. Exhale to hinge from the hips and bend forward. Think about creating as much length as possible from your hips to your head.
- Release your fingertips toward the ground or your blocks.
- Root down into the four corners of your feet.
- Release the back of your head and neck.
- On inhales, feel your torso lengthen, and on exhales, feel your chest reach toward your toes.
- Stay in uttanasana for up to one minute.
- To exit the pose, return your hands to your hips and slowly lift up, keeping the length in the front and back of your torso.
PREPARATORY POSES:
- Downward-facing dog | Adho mukha svanasana
- Head to knee pose | Janu sirsasana
- Reclined hand to toe pose | Supta padangusthasana
SEQUENTIAL POSES:
- Wide-angle forward fold | Upavistha konasana
- Half standing forward bend | Ardha uttanasana
- Seated forward fold | Paschimottanasana
COUNTER POSES:
- Tadasana | Mountain pose
- Childs pose |Balasana
- Resting pose | Savasana
SANSKRIT:
- Ut = intense
- Tan = to stretch
- Asana = pose
PHYSICAL BENEFITS:
- Stretches hips, hamstrings, calves.
- Reduces headaches.
- Improves sleep.
ENERGETIC BENEFITS:
- Calms and soothes the mind.
- Reduces fatigue and anxiety.
- Relieves stress.
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About the Author
Ardha Matsyendrasana: Half Lord of the Fishes Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Ardha matsyendrasana (ARE-dah MOT-see-en-DRAHS-ah-nah) is an approachable twist that opens the shoulders and chest. A good antidote for too much sitting and symptoms that come with overusing technology, half lord of the fishes pose has the ability to increase energy in the body while also stoking the digestive fire in your belly.
Philosophy + Origin
Matsyendra is often recognized as one of the original founders of hatha yoga in yogic mythology. He was said to be a baby who was thrown into the ocean after his parents rejected him. The story of Matsyendra reminds us that it’s often the parts of our personal stories we don’t like or don’t want to accept that can be the most beneficial, especially on the path to becoming a yogi or yogini. Rather than conceptualizing the twist to be a purge of what is unwanted or unnecessary, think of the detoxification as a purification, an opportunity to take what was once viewed or understood as “bad” and transform it into something that is helpful on your personal journey.
