{"id":126,"date":"2023-02-23T11:02:37","date_gmt":"2023-02-23T11:02:37","guid":{"rendered":"https:\/\/www.hrishikeshyoga.com\/blog\/?p=126"},"modified":"2023-03-23T06:51:49","modified_gmt":"2023-03-23T06:51:49","slug":"uttanasana-standing-forward-bend-pose","status":"publish","type":"post","link":"https:\/\/www.hrishikeshyoga.com\/blog\/uttanasana-standing-forward-bend-pose\/","title":{"rendered":"5 varation of Uttanasana \u2013 Standing Forward Bend Pose"},"content":{"rendered":"

Uttanasana \u2013 Standing Forward Bend Pose<\/strong><\/p>\n

The Sanskrit word Uttanasana, which means \u201cintense\u201d or \u201cpowerful,\u201d<\/strong> and the word \u2018Ut\u2019<\/strong> means Powerful, the verb \u2018Tan\u2019<\/strong> means to \u201cstretch,\u201d \u201cextend,\u201d or \u201clengthen.\u201d Uttanasana is an intense stretch of the entire back of the body from toes to top. This intense forward bend is a great way to breathe deeply and for improving overall health in our rib cage area and spine. There many different kinds of Uttanasana and it has many variations.<\/p>\n

A) Ardha Uttanasana
\nB) Parswa Uttanasana
\nC) Uttanasana A
\nD)Uttanasana B
\nE) Uttanasana Variations<\/p>\n

For a beginner first starts practicing and experiencing how to move the spine in Cat pose, then experience how to elongate the spine in Downward Dog Pose then do the Uttanasana by following step by step, which can help to be mastery on it. Here we are going to discuss about final pose of Uttanasana, but you have to follow the steps and variations to achieve the final pose.<\/p>\n

 <\/p>\n

\u2981 Ardha Uttanasana<\/strong><\/p>\n

Stand in Tadasana Position, take a step 2ft to 3ft distance in front with your right leg, as you inhale raise your arms up and extend your arms towards the sky, as you breathe out bend forward from the base of your spine. Your hands are touching to the ground side of your feet, if your hands can not touch to the floor, you can hold your ankle joint or shine bone, bend forward, keep your head up for few deep breaths then keep your head down and let your breath flow freely and deeply. Stay there according your comfortable capacity. Then take long deep inhalation come out from the pose, exhale release your arms and slowly bring your legs back. Repeat it in the left leg.<\/p>\n

 <\/p>\n

\u2981 Parswa Uttanasana<\/strong><\/p>\n

Stand in Tadasana Position, with apart your hip joints. as you inhale raise your arms up and extend your arms towards the sky, as you breathe out bend forward from the base of your spine. Bring your left hand to your left ankle joint and hold, right hand is touching to the floor side of your right foot. Stay there according your comfortable capacity. Let your breath flow freely and deeply. Then take long deep inhalation come out from the pose, exhale release your arms and slowly bring your legs back. Repeat it in the other side.<\/p>\n

 <\/p>\n

\u2981 Uttanasana A<\/strong><\/p>\n

Stand in Tadasana Position, with feet apart your hip joints. as you inhale raise your arms up and extend your arms towards the sky, as you breathe out bend forward from the base of your spine. Your hands are touching to the ground side of your feet or hold your big toes, if your hands can not touch to the floor, you can hold your ankle joint or shine bone, keep your head up and stay there for few deep breaths. Let your breath flow.<\/p>\n

 <\/p>\n

How To Do Uttanasana?<\/strong><\/p>\n

\u2981 Stand in Samasthiti position with feet together or separate.
\n\u2981 As you breathe in raise your arms up, extend your arms and feel it.
\n\u2981 As you exhale bend forward from the base of your spine. Hold your big toes and bring your head towards your ankle joints.
\n\u2981 Stay there according your comfortable capacity.
\n\u2981 Allow your breaths flow freely and deeply.
\n\u2981 When you reach up to your limits and you feel you cannot stay there anymore, now it is time to come out from your position.
\n\u2981 So, take a long deep breath and slowly come out from this position, bring your hands towards ceiling, as you exhale release your arms and come to the Samasthiti.<\/p>\n

Benefits<\/strong><\/p>\n

\u2981 Keeps the spine flexible, healthy and strong.
\n\u2981 Stretches calves, hamstrings and hips.
\n\u2981 Helps to reduce depression, stress and anxiety.
\n\u2981 Activates abdomen muscles and increases digestion.
\n\u2981 Stimulates Kidneys, Liver and Speen.
\n\u2981 Helps to release the tension from Lower Back, entire spine and shoulders.
\n\u2981 Helps to calm the mind and soothes the nerves.
\n\u2981 Strengthens knees and thigh muscles.
\nContraindications
\n\u2981 Pregnant women should not practice Uttanasana.
\n\u2981 Those have lower back problem, ankle joint and keen injury they should not practice this posture.
\n\u2981 If you are suffering from Sciatica, please avoid it.
\n\u2981 Do not practice Uttanasana after your heavy meal.<\/p>\n

 <\/p>\n

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200 HOUR YOGA TEACHER TRAINING IN RISHIKESH<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0YOGA RETREAT IN RISHIKESH<\/a>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0100 HOUR YOGA TEACHER TRAINING IN RISHIKESH<\/a><\/strong><\/p>\n

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SOME OF OUR BLOG – meru-akarnasana<\/a><\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Uttanasana \u2013 Standing Forward Bend Pose The Sanskrit word Uttanasana, which means \u201cintense\u201d or \u201cpowerful,\u201d and the word \u2018Ut\u2019 means…<\/p>\n","protected":false},"author":1,"featured_media":127,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[58],"tags":[71,44,61,69,70,51,43,72,52,53,56,35,68,67,54,55,57,4,66,47,59,65,40,11,12],"class_list":["post-126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga-teacher-training-in-rishikesh","tag-100-hour-yoga-teacher-training-course-in-rishikesh","tag-100-hour-yoga-teacher-training-in-rishikesh","tag-100-hour-yoga-ttc-in-rishikesh","tag-200-hour-yoga-in-rishikesh","tag-200-hour-yoga-teacher-training-course-in-rishikesh","tag-200-hour-yoga-teacher-training-in-rishikesh","tag-200-hour-yoga-ttc-in-rishikesh","tag-300-hour-yoga-teacher-training-course-in-rishikesh","tag-300-hour-yoga-teacher-training-in-rishikesh","tag-300-hour-yoga-ttc-in-rishikesh","tag-best-yoga-school-in-rishikesh","tag-certified-yoga-school-in-rishikesh","tag-kundalini-in-rishikesh","tag-kundalini-yoga-in-rishikesh","tag-kundalini-yoga-teacher-training-in-rishikesh","tag-kundalini-yoga-ttc-in-rishikesh","tag-top-yoga-school-in-rishikesh","tag-yoga","tag-yoga-center-in-rishikesh","tag-yoga-course-in-rishikesh","tag-yoga-in-rishikesh","tag-yoga-in-ttc-in-rishikesh","tag-yoga-retreat-in-rishikesh","tag-yoga-school-in-rishikesh","tag-yoga-teacher-training-in-rishikesh"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t