Standing Forward Bend
| Sanskrit Name: | Uttanasana |
|---|---|
| Similar Pose Names: | Intense Stretch, Intense Forward Stretch, Hand to Leg,Padahastasana,Dangle |
| Category: | Standing |
| Share on: |
|
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 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.
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, high blood pressure, infertility, osteoporosis & sinusitis.
A) Bent knees. 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. F) Use a wall for 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 (palms under soles of feet).
Back, knee, or hamstring injuries.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
- Flush out toxins, cleanse body and mind
- Lucky Dip1
- Lucky Dip4
- Ask Genie1
- Beginner Core Yoga Class
- wk 4 Sun Salutations
- Awakened/Heart opening/ 4th chakra
- Balance and Suryanamaskara variations week 5 of 6
- Soldier On : Building Energy
- Moon Salutation
- Sun Salutation 3
- Tree of Life: Gentle Awakenings - Pigeion / Ustrasana
- Transformation Series 1: Yin Yoga
- Core 1
- Core 3
- Ask Genie1
- Ask Genie1
- Restorative
- Transformation Series 1: Yin/Yang Yoga
- Michelle Parkes Beginner
- Week 43 2015 les-3
- Ardha Chandrasana
- Basic Purna sequence
- Moon Salutation Lesson Plan 1
- Basic Purna sequence
- Basic Purna sequence - variation 1
- Balance/transtions
- Fruitful Fridays
- Deep Release Workshop
- Deep Release Chair Yoga
- Legs 1
- Upper body 1
- Whole body 1
- Modified Purna Sequence to include Initial Body Scan
- Mindful Mondays
- Wholesome Wednesday
- Saturday
- Yin post voyage
- Sun & Moon Vinyasa Flow
- 10 Week yoga progression plan Week 5
- 10 week progressive programme of yoga - week 10
- Week 46 2015 les - 6
- Chronic Fatigue AM Practice
- Gayl's Yoga Flow Class
- Balance Basics
- Tree of Life: Gentle Awakenings
- Transformation Series 1: Yin/Yang... There is No Box
- Gentle Yoga
- Yamas and Niyama - Saucha, Tapas, and Brahmacharya
- Transformation Series 1: Yin/Yang Yoga
- Transformation Series 1: Yin Yoga
- Core 1
- Mindful Transitions Yoga - Peak pose Side Crow
- MedYoga: Beginners Postures
- Detoxifying Lesson Plan
- Gentle Yoga
- Children's Spine 1
- Children's Spine 2
- Anahata Chakra - Gratitude -
- 12 Days of Christmas
- body love
- Ask Genie2
- Mindful Transitions Yoga - Peak pose Side Crow
- Basic Purna sequence - with Ardha Hanumanasana and janu sirsanana
- Final Lesson
- Sun & Moon Vinyasa Flow
- shortened sequence with restorative poses x 3
- Looks interesting - Copy !!
- Natajarasana
- Yoga Warrior Námskeið - TÃmi 2
- Sun Salutation: With Mantra For Each Pose
- Beginner Practice Sun A
- Sun Salutation: You Do Not Need Permission To Shine
- Shortened sequence for home practice
- Sun Salutations C: Warm up sequence for A & B
- Beginners Sequence
- Herzchakra- Dankbarkeit
- Week 1/6 Intro to yoga
- Whole body 3
- Easy Introduction
- yoga foundations
- Herzchakra- Dankbarkeit
- Core/Detox/Vasisthasana
- TTC Lesson 3 of 4.
- Core - Detox - Vasisthasana
- Detoxifying sequence - twists
- Salutations to the Sun
- General Hatha - Yamas - Ahimsa Theme inc. 30 min flow practice
- Surya Namaskar B
- foundations 2nd attempt
- 2016 Week 3
- Intermediate1
- Ask Genie1
- Easy Introduction - Beginner
- VISION: Is Your Yoga Practice Aligned with Your Goals?
- My own Thing Yoga Class
- Fort Lee
- Sun Salutations A variation: Intro Level
- Sun Salutations B variation: Intro Level
- Basic Vinyasa Class
Standing Forward Bend (Uttanasana) FAQs
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?Â
Acceptance would be a good yoga lesson plan theme if the focus of the class is forward-bending poses.Â
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? Â
What are the benefits of Uttanasana?Â
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?Â
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?Â
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).
