Uttanasana (Standing Forward Fold)
This classic pose is a mainstay of beginners' and advanced practice alike.
How to do it
|
Variations
|
Stand in Tadasana. Place your hands on your hips and inhale. On your exhalation, hinge forward at the hips, without rounding the back, until you reach a point were you feel a good stretch in your hamstrings but it is not uncomfortable. Keep the legs straight unless you have back problems. This is Ardha Uttanasana. Then relax your upper body forward and let your hands and arms hang naturally.
Wherever your hands reach, find a place to rest them - maybe just below your knees, your ankles, fingertips touching the floor beside the feet, or palms fully on the floor next to the feet. In a very flexible person, the whole body from belly to chest is touching the legs and the nose or chin is touching the shin, with the palms flat on the floor. Hold this final position for several breaths (perhaps 5, 10, or up to one or two minutes if it is comfortable). Hold the pose in a very relaxed way, not pulling with your arms or straining to get your head closer to your legs. Let the neck relax and the head hang naturally. In the Ashtanga tradition, the eyes gaze towards the nosetip. To come out of the pose, bring your hands to your hips and on an inhalation, straighten your spine and slowly come up to standing. Exhale and stand in Tadasana for a few breaths. Practice tips
Pelvic Tilt
It is important to practise this pose with care, especially if you have lower back pain, or are overweight. To safeguard your lower back and avoid pains and injury, practise the pose with the pelvis tilted forwards. You can get this position most easily by sticking out your backside and arching the lower back in a standing position, then maintain this alignment as you hinge forward. Once you are in the position, it is safe for a healthy person to relax the upper body forward. Re-engage the pelvic tilt when you want to come out of the pose. Anyone with lower back problems or who is overweight is better off staying in Ardha Uttanasana with the pelvic tilted forward throughout. Bend the knees If you have back problems of any kind, it is usually best to keep the knees slightly bent throughout rather than fully straightening the legs. Avoid Dizziness If you stay in the pose for a long time, or if you are prone to dizziness or low blood pressure, come out of the pose very slowly to avoid that blood rush feeling. Stay in Ardha Uttanasana for 2 or 3 breaths on your way up. Alternatively, you could try rolling out of the pose (see Another Way to Exit the Pose, on the right). Weight forward There is often a tendency in this pose to lean one's weight backwards, especially if you have rather tight hamstrings. However, it is much easier in the end to hold and deepen the pose if you focus on bringing your weight forwards into the balls of the feet rather than the toes, so that the legs are exactly vertical to the floor. |
Ardha Uttanasana (Half Standing Forward Fold)
This is a halfway position which is recommended for anyone that cannot do the full pose (for example due low back pain or back injuries). Simply stop in the forward folding position with a straight back and the head and neck in line with the spine. Focus on keeping your pelvis tilted forward (see Practice Tips below) and stretching and extending the spine. Any deepening of the hamstring stretch comes from the hips and pelvis rotating a little further forward, not from the body relaxing and hanging, nor from the arms pulling. In the Ashtanga tradition, the eyes gaze towards the eyebrow centre. Arm variations There are many different variations in arm position, some of which are:
Another way to exit the pose Some teachers like to come out of the pose by keeping the spine rounded and rolling up very slowly, one vertebra at a time, raising the head last. You can also come into the pose this way, dropping the head towards the chest and then rolling down slowly, vertebra by vertebra. This variation can be unwise for those with back pain or injuries, but is often a good alternative to avoid dizziness. Other information
Uttanasana means "intense stretch pose", but it is easier to refer to it as "standing forward fold".
This pose is an inversion, and is a good alternative for people who for anyy reason can't do other inversions like Headstand or Shoulderstand. It gives many of the benefits of a full body inversion. Both Uttanasana and Ardha Uttanasana are part of Surya Namaskar (Sun Salutation) |
Disclaimer: The contents of this website and blog are provided for information only and do not provide medical or psychological advice, diagnosis, therapy or treatment. EFT (Emotional Freedom Technique or “tapping”) is not intended to diagnose or treat any particular individual or condition. Do not use any information whatsoever on this website and blog without first consulting your licensed medical and mental health professional. The techniques and suggestions presented on this website are not intended to substitute for proper medical and/or psychological advice. Do not start any new exercise program, such as yoga, without the permission of your physician. If you have any medical conditions, health problems, or mental health issues, including but not limited to pregnancy, high blood pressure, heart disease, depression, etc., seek your physician’s advice before acting on any of the information in this website and blog. Do not discontinue or change the dosage of any medication without the express permission of your physician or mental health professional.