Uttanasana

Uttanasana

Uttanasana, variation

Uttanasana (OOH-tah-NAH-sah-nah)^[1] (Sanskrit: उत्तानासन; IAST: uttānāsana), Intense Forward-Bending Pose,^[2] Intense Stretch Pose,^[3] Standing Forward Bend,^{[4][5][6][7][8][9][10]} Standing Forward Fold Pose,^[11][12] or Standing Head to Knees Pose^[1] is an asana.

Etymology

The name comes from the Sanskrit words
Ud (उद्; ud) = prefix for verbs or nouns, indicating superiority in location, rank, power, intensity
Tana (तान; tāna) = "stretched"
Uttana (उत्तान; uttāna) = "intense stretch" or "straight" or "stretched",^[13] and
Asana (आसन; āsana) meaning "posture" or "seat".^[14]

Description

The asana consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.

Anatomical focus

The asana provides a complete stretch to the entire back of the body, particularly the hamstrings.

Contraindications and cautions

This asana has been criticized by some practitioners of kinesiology, physical therapy, and others, who recommend a seated rather than standing forward bend.^{[15][16][17][18]}

Alternative asana

Paschimottanasana is a safer, sitting variant of this frontbend which relies more upon active flexibility of the muscles in its later stages. It is more difficult to attain similar flexibility since gravity cannot passively aid the stretch as much as in Uttanasana. Once the hands are able to bear more and more weight in Uttanasana it becomes safer and the difference in safety and customizability becomes less. Although it could be argued that Paschimottasana is not a safe forward bend for the back as the pelvis can become locked and tight hamstrings add excessive pull on lower back via pelvic sit bones.

Variations

This asana has a very large number of variations and associated techniques.

• Ardha Uttanasana (Sanskrit: अर्धउत्तानासन; IAST: ardhauttānāsana)^[19]
• Niralamba Uttanasana^[20]
• Parsva Bhaga Uttanasana^[20]
• Purna Uttanasana^[20]
• Tiryang-Mukha Uttanasana^[20]

See also

• List of asanas

References

1. Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 208. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
2. Long, Ray (22 January 2011). Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses. Greenleaf Book (Distributor). p. 64. ISBN 978-1-60743-943-1. Retrieved 11 April 2011.
3. Active Interest Media, Inc. (March 1988). Yoga Journal. Active Interest Media, Inc. p. 30. ISSN 0191-0965. Retrieved 11 April 2011.
4. "Yoga Journal - Standing Forward Bend". Retrieved 2011-04-11.
5. Feuerstein, Georg; Payne, Larry (5 April 2010). Yoga For Dummies. For Dummies. p. 99. ISBN 978-0-470-50202-0. Retrieved 11 April 2011.
6. Active Interest Media, Inc. (May 2006). Yoga Journal. Active Interest Media, Inc. p. 101. ISSN 0191-0965. Retrieved 11 April 2011.
7. Beeken, Jenny (November 2003). Your Yoga Body Map for Vitality. Polair Publishing. p. 28. ISBN 978-0-9545389-1-0. Retrieved 11 April 2011.
8. Mohan, Angarai Ganesha (29 October 2002). Yoga for body, breath, and mind: a guide for personal reintegration. Shambhala. p. 60. ISBN 978-1-57062-977-8. Retrieved 11 April 2011.
9. Powers, Sarah; Grilley, Paul; Carden, Matthew (9 December 2008). Insight Yoga. Shambhala Publications. p. 127. ISBN 978-1-59030-598-0. Retrieved 11 April 2011.
10. Jain, M. R. Science of Yoga & Health. Prof Dr Mohan Raj Jain. p. 57. GGKEY:54BDXW1KA4U. Retrieved 11 April 2011.
11. Schiffmann, Erich (1 December 1996). Yoga: the spirit and practice of moving into stillness. Pocket Books. p. 168. ISBN 978-0-671-53480-6. Retrieved 11 April 2011.
12. Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. p. 145. ISBN 978-0-9823055-0-8. Retrieved 11 April 2011.
13. "Uttanasana A - AshtangaYoga.info". Retrieved 2011-04-11.
14. Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
15. Exercises that could be harmful | Better Health Channel
16. Hawaii News, Honolulu, Honolulu News, Sports, Editorial, Features, Travel and Business - Honolulu Star-Advertiser - Hawaii Newspaper
17. Exercise Is Medicine? How To Make It Healthy Medicine™
18. Stretching
19. Calhoun, Yael; Calhoun, Matthew R.; Hamory, Nicole (December 2008). Yoga for Kids to Teens. Sunstone Press. p. 167. ISBN 978-0-86534-686-4. Retrieved 5 July 2011.
20. Ramaswami, Srivatsa; Krishnamacharya, T. (3 June 2005). The complete book of vinyasa yoga: an authoritative presentation, based on 30 years of direct study under the legendary yoga teacher Krishnamacharya. Da Capo Press. p. 16. ISBN 978-1-56924-402-9. Retrieved 5 July 2011.

Further reading

• Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 978-81-7223-606-9. Retrieved 9 April 2011.
• Saraswati, Swami Janakananda (1 February 1992). Yoga, Tantra and Meditation in Daily Life. Weiser Books. ISBN 978-0-87728-768-1. Retrieved 11 April 2011.
• Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 978-81-86336-14-4. Retrieved 9 April 2011.
• Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 978-81-85787-08-4. Retrieved 9 April 2011.

External links

• "Witold Fitz-Simon - Uttanasana". Retrieved 2011-04-11.