Uttanasana (Intense Pose/Standing Forward Fold) | Yoga Fundamentals
Uttanasana (Intense Pose/Standing Forward Fold) is part of the Sun Salutation sequence. Uttanasana is a great stretch for the hamstrings, calves, and back muscles, and releasing tension in the neck. It also lengthens the spine, relieves stress, and stimulates the digestive, nervous, and endocrine systems.
How to:
From Urdhva Hastasana (Raised Hands Pose), exhale and dive forward, hinging from the hips while maintaining a flat back.
Bend knees and release hands outside of feet. Place hands flat against the mat.
Let the head hang heavy, release the neck, and gaze at thighs or navel.
Activate quads and avoid locking the knees.
Press hips up towards the sky to get a deeper stretch in the hamstrings.
Breathe deeply for a count of 4-8 breaths. Activate abdominal muscles on inhalations.
To exit the pose: bend knees and activate the core muscles, maintain a flat back, and inhale to an upright standing position - Samasthiti (Equal Standing).
Avoid
Locking knees when diving forward
Modifications/Variations:
Bend knees if your hamstrings are tight
Place hands on shins or thighs instead of the ground
Grab opposite elbows and gently sway side to side for ragdoll pose
Contraindications:
Recent or chronic injuries to the hips, legs, back, or shoulders
Injury to the lower back
Sensitivities to changes in high pressure such as glaucoma
Muscles Worked:
Lower Back
Upper Back
Hamstrings
Hips
Neck