Dangling
| Sanskrit Name: | Uttanasana |
|---|---|
| Similar Pose Names: | Intense Stretch, Intense Forward Stretch, Hand to Leg,Padahastasana,Dangle |
| Category: | Standing |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Standing |
| Types: | Forward Bend, Inversion, Standing, Stretch |
| Anatomy: | Hamstrings, Hips, Lower Back, Middle Back, Neck, Psoas, Upper Back |
| Chakras: | Base, Crown Centre, Sacral Centre, Solar Plexus Centre |
| Therapy: | Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Stand tall. Feet hip-width apart. Bend knees. Fold forward. Clasp elbows with opposite hands. When coming out of the pose, bend your knees a bit more and release hands to floor. Slowly roll-up.
Calms the brain. Helps relieve stress. Stimulates liver and kidneys. Stretches hamstrings, calves, & hips. Strengthens thighs & knees. Improves digestion. Helps relieve symptoms of menopause. Reduces fatigue. Relieves headache & insomnia. Therapeutic for asthma, high blood pressure, infertility, osteoporosis & sinusitis.
A) Bent knees. B) Loop fingers around big toes. C) Place upper back against wall. D) Place hands on blocks that are positioned close to your feet. E) Baby standing forward bend (bend only halfway down). F) Use a chair or wall for going halfway down. G) Let body be loose as a goose while bending and allow the spine to take its time to stretch forward. H) Place head on a chair when in the forward bend. I) Do Gorilla pose (palms under soles of feet).
Back, knee, hamstring injuries.
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Uttanasana Sanskrit Pronunciation & Translation
(OOT-tan-AHS-ahna)
ut = intense
tan = to stretch or extend
Modifications Of The Pose
Sway: Gently sway from side to side.
Bend Knees A Lot: Bend knees more to strengthen the quadriceps more and release the back. Give yourself permission to bend the knees enough to allow your chest to touch the thighs. Having lots of bend in the knees is even more important if you have a bad back (rest your elbows on the thighs).
Dangle & Squat: See-saw from Dangling Pose to Squat Pose.
Table: Rest elbows against a chair, table, or on your thighs if the back feels strained.
Staff Pose: Staff pose is a good alternative. Sit down with your legs straight.
See-Saw: Try it with legs bent the first time and straight the second time. See-saw back and forth from bent to straight legs. Straight legs will stretch your hamstrings and bent knees will strengthen the thigh muscles.
Wrists Behind Legs: If you’re flexible and like an advanced modification, hold your wrists behind the legs with some rounding to the back.
Acceptance Theme
In Standing Forward Bend Pose or Dangling Pose, 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 by wanting to be more flexible and pushing further into the pose. Rather than struggling, use the posture to practice Santosha (contentment). Can you accept where you are in the pose?
