Uttanasana - Standing Forward Fold
(OOT-tan-AHS-ahna)
Standing Forward Fold, or Uttanasana, calms the mind while stretching and rejuvenating the whole body. This pose is an essential element of Sun Salutations.
To begin, arms are raised up to the sky before surrendering all the way down into an intense stretch — particularly for the hamstrings and back — that prepares the body for deeper forward bends. However, this pose should also be relaxing and comfortable. No need to push too hard to seek an “intense” experience!
Surrender to the flow and enjoy the release this posture so beautifully offers.
Benefits
Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Improves digestion
Helps relieve the symptoms of menopause
Reduces fatigue and anxiety
Relieves headache and insomnia
Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
Directions
Start by standing in Tadasana (Mountain Pose) with feet hip distance apart.
Inhale and lift your arms over your head (beginners hands to your hips).
Lengthen through your torso and as you exhale fold forward from the hip joints.
Release through your neck, jaw, chin, and throat as you let the forehead relax down.
With each inhale, slightly lift the torso and on the exhale release a little more into your forward fold.
Stay here a few breaths and gently roll up rooting down through your heels, backs of the thighs and
glutes, back to Tadasana (Mountain Pose).
Modifications
Use blocks under hands for pregnancy or beginners/limitations
Bends the knees to reduce strain or if feeling tight
Variations
Hold onto your elbows and gently rock side to side
Clasp arms around legs
Interlace hands behind back and allow arms to come up and over the head while bending the knees
and then straighten
Come into Padahastasana - Hand-Under-Foot Pose
Practice our pose of the month with us in your next Studio or Virtual class. More details on our pose and theme of the month on our Spiraling to Wellness Member Portal!
