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Uttanasana

Posted on March 07 2017

Yoga Standing Forward Bend, uttanasana
    
Standing forward bend is a great pose for relieving symptoms of headaches, menopause and insomnia. It is especially therapeutic for those who suffer from osteoporosis, sinusitis and helps with infertility. Please note that you don't have to touch the back of your ankles! You can place them on the floor (or just fingertips on the floor) or even place your hands on your shins. 

How To...

  1. Rest your hands on your hips, exhale, and bend forward from the hip joints rather than the waist. Draw your belly slightly in and focus on lengthening your front torso as you go deeper in Uttanasana.

  2. Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms. To modify this movement, cross your forearms and hold your elbows.

  3. Press your heels into the floor, lift your sit bones toward the sky, and turn the tops of your thighs slightly inward. Let your head hang loose, releasing all tension in your back and shoulder blades.

  4. Try lengthening the front torso a little bit more on each inhale. On each exhale, release fully into the bend. Stay in this posture for 30 seconds to 1 minute.

  5. To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall. Do not simply roll your spine up. 

Benefits...

  • Stretches the hips, hamstrings, and calves
  • Strengthens the thighs and knees
  • Reduces stress, anxiety, depression, and fatigue
  • Calms the mind and soothes the nerves
  • Relieves tension in the spine, neck, and back
  • Eases symptoms of menopause, asthma, headaches, and insomnia
  • Stimulates the kidneys, liver, spleen
  • Improves digestion
  • Therapeutic for infertility, osteoporosis, and sinusitis

 

 

2 comments

  • The Yoga Shop UK: March 13, 2017

    Hey Lucinda,
    Uttansasan stimulates the urogenital, digestive, nervous and endocrine systems while massaging and decongesting abdominal organs through enhanced peristalsis. This helps your digestion, stimulates organs and also eases symptoms of menopause etc. This reaching forward while you bend opens any tightness that may be in the back and sometimes shoulders. This can stiffness may have been a result of stress, anxiety, fatigue etc. so therefore when relieved it eases these symptoms also.
    I hope this helps you understand the many benefits of this pose and that I have answered your question.
    Have a lovely day! :)
    Yours In Yoga,
    The Yoga Shop Team

  • Lucinda Hallett: March 08, 2017

    Love this pose but please explain medically/physically how it aids the last 7 points. Thank you

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