Uttanasana – Standing Forward Bend
ut = intense
tan = to stretch or extend
Uttanasana works on stretching the entire superficial back line. The Superficial Back Line consists of a line of fascia that starts at the plantar surface (bottom) of the foot. It travels up the entire posterior (back) side of the body, moving up over the head and finishes at the brow bone.
Benefits of Uttanasana
- Stretches hamstrings and back
- Alleviates anxiety
- Relieves headaches
Aliments of the superficial backline
- Respiratory Problems
- Dropped arches of the feetTendonitis
- Plantar FasciitisAchilles
- Compartment Syndrome
- Calf Tightness
- Hamstring Strains
- Sacro-Iliac pain and dysfunctionSciatica
- Lower back pain, stiffness, decreased
- Mid to upper back pain and dysfunction
- Neck pain and decreased range of motion
- Head aches
- Vision problems
- Thoracic Outlet Syndrome
- Forward Head Carriage
How to do Uttanasana – Standing Forward Bend
- From Tadasana, (Standing pose).
- Exhale fold forward gently bending your spine.
- Relax the back of your neck and through your lower back.
- Breathe into the back of your body,
- Be active through your thighs ( think
bringingyour kneecaps up the quadriceps).
- Gently firm your abdominals to draw yourself down deeper into the pose.
Variations and Pose tips
Ensure that you bend your knees slightly to avoid locking the knees.
To deepen the pose wrap your peace fingers around the big toe. With an inhalation straighten your arms and lift your front torso away from your thighs, making your back as concave as possible. Hold for a few breaths, then exhale and lengthen down and forward, bending your elbows out to the sides.
To extend the stretch again, place the palms of your hands under the feet and repeat the gentle resistance from concaving the spine.
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