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Uttanasana

In Sanskrit, Ut means "intense," Tan means "stretch," "extend," or "lengthen" and Asana means "pose" or "seat." This Asana translates to Forward Folding Bend Pose.

With this Asana, the entire spine is give an intense elongation.

Practice

Preform Tadasana or mountain pose.

Exhale slowly bending forward at the hips, allow the arms to go limp, bringing the hand to the feet or the mat while the chin comes to the chest.

The hands can grab the ankles, feet or place the hands on the mat.

Do not strain.

Relax the back of the neck and try to bring the forehead to the knees.

In this final position, do not bend the knees so you can grab the ankles or feet. This will happen with time.

Inhale slowly returning to the starting position.

Duration

Beginners should hold this Asana for a few seconds, building up to 30 seconds to 1 minute.

Over time build up to 3 minutes.

Practice up to 3 rounds as a dynamic practice.

Note

As you exhale while bending forward, pivot the hips forward to bring the lumbar region of the back into proper alignment. This will give a greater elongation to the muscles of the hamstrings and calves as well as to help you get deeper into this Asana.

Keep the legs straight without locking the knees.

If needed you can place Yoga blocks in front of the feet and place the hands on the block, allowing you to relax into the pose if the hands can not comfortably be place on the mat.

Awareness

While practicing bring your awareness to Muladhara Chakra.

Precautions with Uttanasana

This Asana should not be practiced by people suffering from serious back complaints, sciatica, heart disease, high blood pressure or abdominal hernia.