The name comes from the words उत्तान ,”intense stretch”; and आसन; āsana, “posture” or “seat”.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Tones the abdominal organs
- Cleans the large intestine
- Energizes the brain
- Aids in relieving indigestion and gastric troubles
Ailments Tackled
- Cures stomach ailments
- Reduces stress
Steps to perform the Asana: Uttanasana (Therapy)
- Begin by standing on the yoga mat with your feet hip-width apart and parallel to each other.
- Place a Yoga Brick in front of you, parallel to the long edge of your mat.
- Ground down through the four corners of your feet, pressing evenly into the mat.
- On an exhalation, hinge forward at your hips, leading with your chest and keeping your spine long.
- As you bend forward place your hands on the yoga brick, allowing them to support your upper body.
- Draw your navel toward your spine to engage your core muscles and support your lower back.
- Hold the pose for 30 seconds to 50 Seconds or longer, depending on your comfort level and flexibility.
- Slowly bring your head up in line with your hands. Gradually come up and release the pose by bringing hands beside the body.
Key Alignment Points
- Engage your quadriceps and lift your kneecaps to activate your leg muscles.
- Lengthen your spine forward with each inhalation and deepen the fold with each exhalation.
Common Misalignments / (Mistakes)
- Putting pressure on the lower back
Contraindication / Cautions
- Avoid in case of lower back injuries, spondylitis, cervical pain and spinal problems
Related Asanas
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सूर्य नमस्कार / Sun Salutation
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उत्तानासनI / Hand to Foot Pose
The name comes from the words उत्तान ,"intense stretch"; and आसन; āsana, "posture" …
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