Yoga - Uttanasana

Yoga, Types of Yoga, Yoga Features

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What is Utkatasana?

Uttanjasana or the standing forward bend is one of the most popular hath yoga pose. In Sanskrit uttan means extension or it can be interpret as ut deliberate + tan- lengthen. Thus it is a stretching pose that stretches the legs, hamstring and spine and provides strength to legs and thighs. It also helps to calm down the body.


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What is the technique of Uttanasana?

Start standing in Tadasana (straight in upright position), with feet together or hip distance apart. You may bend your legs slightly if your muscles or your spine are really tight. Now inhale and raise your arms forward parallel and up to line alongside your ears, with fingers pointing up and palms facing in. Exhale and bend from your hips, stretching arms and torso forward to a tabletop position, arms in line with your ears. Hold for two or three breaths before stretching downward on an exhalation. Keep arms alongside your ears and keep spine extended as much as possible. Place your hands wherever you can reach on your legs; if your can, take hold of

your ankles or place hands on the ground. Hold in this position for two or three breaths. On an exhalation, draw your head in toward your legs, using your arms to assist you as your elbows open out to the sides and your spine rounds over legs. Hold, and then reverse your path taken into the pose, pausing for one breath at each stage of the forward bend. If you want to do the dynamic version of this pose, on an inhalation immediately reverse the path followed into the posture.


What are the benefits of practicing Uttanasana?

Uttanasana is stretching pose that provides exercise to legs, hips, thighs, and spine as well. It    
stimulates the liver and kidneys and Improves digestion. It also calms the brain and helps relieve stress and mild depression, reduce fatigue and anxiety. It helps women to relieve the symptoms of menopause. It is effective in various disorders like; asthma, high blood pressure, infertility, osteoporosis, and sinusitis.


What cautions should be taken in practicing Uttanasana?

If you have back injury do this pose with some modifications like you can bend your knees, or rest your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.


Yoga Exercises

Adho Mukha Svanasana II Anulom Viloma II Apanasana II Ardha Matsyendhrasana II Balasana II Bhunjangasana II Bidalasana II Chandrasana II Chaturangasana II Gomukhasana II Halasana II Janu Sirsasana II Jathra Parivartanasan II Konasana II Mandukasana II Matsyasana II Natarajasana II Padmasan II Paripurna Navasana II Parsva Uttanasana II Pascimottanasana II Pranayama II Purvottanasana II Salamba Sirsasana II Sarvangasana II Setu Bandha Sarvangasana II Siddhasana II Simhasana II Sukhasana II Utkatasana II Uttanasana II Utthita II Vajrasana II Virbhadrasana II Vriksasana





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