Uttanasana - standing forward bend

Uttanasana is a deep forward bending pose that stretches the calf muscles of legs and muscles of upper and lower back. It is an important pose included in suryanamaskar also.

Uttana means "intense stretch"; asana means "posture"

It is one of the most practiced yoga poses in Hatha yoga. Uttanasana helps to improve flexibility of back, hip and limb muscles, relieve stress and deepen mindfulness in your yoga practice.

How to do uttanasana?

1.    Start from Mountain pose or tadasana. That means inhale and raise your arms overhead.

2.     Exhale and bend forward, hinging at the hips and your arms overhead. Bend forward slowly to keep your palms at feet or on the floor.

3.     Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.

4.    The practice of forward bending must be hinging at the hips, not lower back or spine. Please take care of this fact.

5.    While doing this yoga you may feel the spine stretching in opposite directions as you pull the head down and in and press the hips up.

6.     Try on straightening the legs to deepen the stretch in the backs of the legs. Keep your hands resting either on the floor, beside your feet or on your legs wherever they reach.

7.     Remain in the posture for 20-30 seconds and continue to breathe deeply.

8.    Now inhale stretching your arms forward and up and slowly come up to a standing position.

9.    Breathing out or exhale slowly, bring down the arms to the sides.

Contraindications

·       Do not overstretch your spine in the beginning stage of practicing this yoga.

·       Keep the spine straight to avoid back pain.

·       People having sciatica pain should be careful while doing this pose.Do it gently even if no acute pain at present. Try to bend knees when you enter into this yoga. Do not attempt to keep knees straight as it may cause strain on spine.

·       Contraindicated in back injury, severe disc herniation etc.

·       Always try to bend forward and stretch hinging at the spine. Not the spine.

·       Avoid this yoga if you have calf muscles injury.

·       Avoid during pregnancy

·       People with hypertension and stroke need not do this yoga.

Health benefits

·       Uttanasana helps to stretch back and limb muscles. It stretches hamstring [calf] muscles and gluteus muscles of back.

·       Boosts metabolism and improves digestive health.

·       Brings a balance in hormonal system.

·       Improves nervous system health.

·       It helps to de-stress and brings calmness of mind. Thus helps to improve the quality of life.

·       Helps to reduce belly fat.

References

1.    https://www.yogabasics.com/asana/standing-forward-fold/

2.    https://www.vinyasayogaashram.com/blog/uttanasana-standing-forward-bend-how-to-do-it-benefits-step-by-step-instruction-precautions-and-safety/

3.    https://www.yogajournal.com/poses/standing-forward-bend-2/