Standing Forward Bend (Uttanasana) FAQs
[br]
How do you pronounce Uttanasana?
(OOT-tan-AHS-ahna)
ut = intense
tan = to stretch or extend
What yoga lesson plan theme could I use for Uttanasana?
Acceptance would be a good yoga lesson plan theme if the focus of the class is forward-bending poses.
In the Standing Forward Bend Pose (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 by wanting to be more flexible and pushing further into the pose.
Rather than struggling, use the posture to practice Santosa (contentment). Can you accept where you are in the pose?
What are the benefits of Uttanasana?
14 main benefits:
- 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 headaches & insomnia.
- Therapeutic for asthma.
- Therapeutic for high blood pressure.
- Therapeutic for infertility.
- Therapeutic for osteoporosis.
- Therapeutic for sinusitis.
I don't know of any other Yoga pose that offers so many benefits, so don't be fooled by the seeming simplicity of the pose.
What are the teaching steps for Uttanasana?
Stand in Mountain. Stretch arms overhead. Bend knees slightly. Fold forward from the waist. Hold onto the back of your legs or loop fingers around your big toes. Keep the back of your neck soft.
What are some variations and modifications for Uttanasana?
There are a lot of variations and modifications.
A) Bent knees in Rag Doll Pose.
B) Loop fingers around big toes.
C) Place the upper back against a wall.
D) Place hands on blocks that are positioned close to your feet.
E) Bend only halfway down in Dangling Pose or Halfway Lift Pose I, Halfway Lift II Pose, or Halfway Lift III Pose.
F) Use a wall for only going halfway down.
G) Let the 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 (Padahastasana) - palms under soles of feet.
J) Do a standing forward and bend with hands on a chair.
K) Roll Downs are very popular in most yoga classes (flow from Mountain Pose to Standing Forward Bend Pose).
