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.
Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
About the Author
Ustrasana: Camel Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â MANTRAÂ Â | Â Â MUDRAÂ Â | Â Â PREP POSESÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Ustrasana (oosh-TRAHS-anna), offers a long list of benefits for both the physical and subtle bodies. Thanks to its many different variations and modifications, there are plenty of ways for individuals of all levels to appreciate the chest-opening and chakra-opening effects of camel pose.
Philosophy + Origin
Camel pose is named because the shape resembles the hump on a camel’s back, however there are other ways to consider the name when approaching the posture. Camels are known for their slow, steady, almost methodical way of moving. Rather than trying to race into the posture, moving slowly and methodically will help you find its benefits safely. Camels use their humps as food reserves, like well-packed bags ready to be used when needed. This type of physical preparation, a part of the camel’s natural adaptation for survival, is essential for this pose as well. Take your time to gather and practice the skills and knowledge necessary to take a back-bending journey to ensure that you come in and out of the posture with ease and poise.
