UTTANASANA

The practice of Standing Forward Fold Pose (Uttanasana) is an intense forward bend practice bringing balance between the upper and lower body. This symmetrical pose commonly seen in all styles of yoga comes with some benefits. 

These are explained below:

 

1.                 Stretches, Strengthens, Lengthens: Standing Forward Fold Pose (Uttanasana) stretches the hamstrings, calves, glutes and the pelvic muscles. Since the weight of the upper body is on the lower body, there is a shift of the weight to the front of the foot and not the heels. This action demands firm feet on the ground and it strengthens the ankles and foot muscles. The forward bend lengthens the spine from the cervical to the lumbar and the practitioner pulls the torso down with every exhale. This increases spinal flexibility. This pose not only strengthens the knee joint and its surrounding tissue and muscles but is also effective in toning the abdominal muscles which increase core strength. The entire back is stretched, toning the spine and the muscles of the back.

 

2.                 Flexibility and Range of Motion: One of the reasons for Uttanasana to be a challenging pose is the reduced range of motion of the hips, pelvis, knees and spine. But, with time and with longer holds, or even with the dynamic practices like in Sun Salutation the range of motion of the hips, pelvis, spine, knees and ankles with the support of the respective muscles can be increased. When this practice becomes easier and when done with awareness, students then can be introduced to other variations like Hand To Big Toe Pose (Padangusthasana), Standing Forward Bend Hands Under Feet Pose (Pada Hastasana), to mention a few.

 

3.                 Chest, Diaphragm and Breath: Standing Forward Fold Pose (Uttanasana) is an inverted yoga pose as the head comes below the heart. Going against gravity helps the deoxygenated blood go through your veins back to the heart. Usually, it’s an effort by the venous system to pump it back to the heart. This pose relaxes the heart by increasing the efficiency of the Arterio-Venous Arcade in the body. Though the chest is constricted due to the pressure of the forward fold, the breath is rhythmic and at its natural pace because the heart is relaxed with the increased venous capacity and the back of the lungs is expanded due to the upper body stretch. Thus, it prepares the lungs, chest, rib cage, upper abdomen, and upper back for intense forward bends like Standing Forward Fold Pose Variation Hand Behind Feet (Uttanasana Variation Hands Behind Feet).

 

4.                 Awareness and Focus: Given the intensity of this practice which puts pressure on the chest cavity and abdomen, along with the spine, students need to be guided carefully into and out of the pose, when attempting for the first time. Although when practiced as part of the dynamic flow, it may not be so important, but when held longer (making it a static practice), basic awareness plays an important role. Learning to lengthen the spine from the base, bending more from the hips and less from the chest and shoulders, engaging the core and abdomen, using the pelvic floor and gluteus efficiently, broadening the chest before going into the forward bend which will help create space in the rib cage and intercostal muscles, avoiding the tensions in the neck and shoulders by keeping it relaxed, using the right breath (exhaling as you bend forward), grounding the feet and toes, moving into a rhythmic breathing when in the hold, and finally keeping the hips and shoulders stable - together help to get the best from the practice. In addition, when students gain this kind of awareness keeping the breath-body-mind in sync, then they can move to Reverse Head Two Hands Bounded Pose (Vipreet Sheersh Dvi Hasta Badhasana) and the likes.

 

5.                 Alignment and Posture: Strong feet and knee joints with a flexible lower body and pelvis, coupled with a lengthened spine creates a neat body alignment. Upper and mid-back stiffness is addressed here. Also, this pose has a certain amount of balancing the weight of the upper body, on the front of the feet, and this enhances body posture and body balance. With time if students hold this pose longer, then gradually they will know the finer details of the muscles, ligaments, and tissues involved, and this will bring about a major change in the shape of the upper spine - addressing minor issues related to kyphosis.

 

6.                 Energizing, De-stressing, Relaxing: In Standing Forward Fold Pose (Uttanasana), the abdominal pressure helps in increasing metabolism and eliminating gases from the body which detoxifies the body and energises it. Due to the intensive lower body stretch, muscular tension from the legs is removed which is very relaxing. The lengthening of the spine helps in maintaining the natural space between the vertebrae and increases spinal toning which helps in calming the spinal nerves. The spinal cord is the transmitter for messages to the brain which is the powerhouse of the nervous system. Good spinal health calms the mind.

 

7.                 Stimulation and Organs/Circulation and Systems: Standing Forward Fold Pose (Uttanasana) stimulates the digestive system with abdominal pressure. The blood circulation to the digestive system increases due to the massage of the internal organs. Veins have thinner and weaker walls than arteries but their job of carrying the deoxygenated blood to the heart is tedious as it’s against gravity. Inverted poses help stimulate venous blood flow from the pelvis toward the heart, where it’s then sent to the lungs to be reoxygenated. This pose may also help lower your heart rate and allow for better uptake of oxygen into the blood thus increasing the efficiency of the Arteriovenous Arcade in the body. The lymphatic system is like the sewage system of the body. Lymph picks up toxins, excess proteins and bacteria and carries them to the lymph nodes to be eliminated. Like with venous return, our bodies rely on gravity and muscular action to move the lymph, hence inversions can help us to flush the system. An efficient lymphatic system also increases the immune system in the body. This pose is great for the musculoskeletal system as it strengthens the bones, joints and muscles of the body with intense sustainable stretching and toning. The abdominal pressure also stimulates the reproductive organs and benefits the reproductive system.

 

8.                 Therapeutic, Healing and Ailments: Standing Forward Fold Pose (Uttanasana) can also be therapeutic when taught with care and proper guidance. However, going slow into the pose, and gradually gaining stability in the balance and stretch is the key to make it therapeutic. Issues related to constipation, flatulence, loss of appetite, menstrual problems like painful menstruation, irregular periods and infertility issues due to hormonal disorders can all be treated by this pose, provided the students are otherwise physically fit. In addition, minor issues related to sciatica, varicose veins and back pains can be treated with this practise. Nasal allergies and sinusitis are nasal tract ailments that can be treated by this pose, since the inversion act as a natural flushing mechanism for the blocked sinuses. The blood circulates with tremendous force into the stagnated areas, clearing away the secretions to clear the passageways and restore free breathing. Due to the increased blood flow to the brain, it enhances its functioning. Insomnia or mild depression can be treated by this practise. This pose is a great beauty treatment since the forward bend enhances the blood rush to the facial muscles and the inversion also gives an anti-gravity effect to the facial muscles. Thus prevents the muscles of the face from sagging and increases the collagen which enhances firmness in the facial muscles.

 

9.                 Balance and Emotions: The modern-day lifestyle has increased stress in people and most of its effects are seen in their bad posture which is a result of muscular tensions accumulated in the back with an imbalance in the spinal alignment. Uttanasana helps in lengthening the spine and releasing the prana (energy) flow to the head, from the root of the spine to the crown of the head. This balances the chakras and opens the energy channels in the body. When physical imbalances are addressed the hormonal functioning of the body is balanced which has a positive effect on the reactions and emotions of a person.

 

10.            Others: Standing Forward Fold Pose is great for runners and athletes as the maximum hamstring stretch releases muscular tensions and enables a smooth run without shocking the legs.

 

11.            Preparatory Pose: With improved posture, stability, flexibility in Uttanasana, then this practice acts as a preparatory for other challenging forward bend variations like Standing Forward Fold Pose Hands Ankles (Uttanasana Hasta Ankles), Standing Forward Fold Pose Prayer Hands Floor (Uttanasana Hasta Namaste Floor), and the likes.