Uttanasana – Standing Forward Fold

uttanasana	uttanasana A	uttanasana B

Pose Highlights

Definition

• uttana = intense stretch (u = intense, tan = to stretch, expand, lengthen)
  compare the Latin verb "tendere" to stretch or expand

• asana = pose, posture

Spinal articulation – flexion / forward fold

Pose level or degree of difficulty -  beginner

Precautions or contraindications – low back pain

Benefits –

• stretches low back
• stretches hamstrings
• tones the organ ring (liver, pancreas, spleen, kidneys)
• lowers heart rate
• stimulates the brain

Preparation & warm-up - bend knees until body heat is created; open the low back first

Directions & cues, including key actions -

Lower Body

• stand with feet hip distance apart
• distribute weight evenly among 4 corners
• contract quadriceps
• roll inner thighs inward
• lift sitbones
• lengthen inner leg lines

Upper Body

• draw navel to spine to activate uddiyana / lift pit-of-abdomen
• pull shoulder blades down the back
• relax/release neck

Dristi

• fundamental – horizon
• Astanga – nasagrai (nose)

Modifications for beginner or injury -

• stand with feet hip distance apart
• bend knees

Variations for intermediate or advanced -

• A – place first 2 fingers around big toe (padangusthasana)
• B – place hands under feet with palms facing up (hasta padasana)
• C – place hands under feet with palms facing down (parivritta hasta padasana)
• Yoga Mudra
• Waterfall
• Urdhva Mukha Uttanasana – Upward Facing Standing Forward Fold, aka Monkey Pose

Common mistakes & misalignments -

Use of props –

• use a block between the thighs to teach inner rotation

Manual adjustments -

• stand perpendicular to your student, place one hand on the sacrum/low back juncture, then use your other hand to slide down the students back to stimulate a lengthening of the spine

Reflections -

• this pose is an excellent starting pose for a mid-day vinyasa class

Study guide questions -

1. This pose opens the low back and the hamstrings – when in your class sequence should you focus on each of these openings?
2. Some students feel dizzy when standing up – what are some possible causes?  what is your recommendation for these students?
3. Why is the cue "place your chest/belly on your thighs" no good?
4. What does spinning the inner thighs back do to the pose?
5. What dual action is needed to ground this action (inner rotation of femurs)?

Additional notes & comments -

 

 

© This manual is fully copyrighted by Daren Friesen 2009