Uttanasana: Standing Forward Bend
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â 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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Bhujangasana: Cobra Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Bhujangasana (boo-jang-GAHS-anna) is a great way to strengthen the upper back and is often practiced as part of a transition back to downward-facing dog in vinyasa yoga. Practicing cobra pose regularly can improve your lung capacity, reduce stress, and stimulate many of the internal organs in your body.
Philosophy + Origin
Although often perceived as evil or dangerous, snakes also have a rich history of power and worship. In some yoga traditions, the energy of kundalini is represented by a serpent resting coiled at the base of the spine. By awakening this snake, we enliven our body’s energy and create a pathway towards enlightenment. This connection with enlightenment is also seen in many portrayals of the Buddha where he is shown with a cobra over his head.
ADJUSTMENTS/MODIFICATIONS:
- Option to swap cobra pose for sphinx pose by placing your forearms on the floor.
- Lengthen the back of the neck to avoid straining the neck and upper back.
- If you experience discomfort in the lower back, bend the elbows more.
