Pose of the Month - Uttanasana/Standing Forward Fold
Uttanasana or Standing Forward Fold is an essential element of Sun Salutations and helps prepare the body for deeper forward bends. This pose calms the mind while stretching the whole body. It is an intense stretch for the hamstrings and back.
Ever wonder about that strange foreign word your yoga teacher is saying for this pose? Let's break down that Sanskrit name, Uttanasana.
"Ut" means "intense"
"Tan" means "to stretch"
"Asana" means "pose"
It combines the benefits of forward folds and inversions. Dropping the head below the your heart calms your brain which helps to relieve stress, headaches, anxiety and fatigue. When done properly, it deeply stretches and lengthens your hamstrings, calves and back. It should also be relaxing and comfortable at the same time. The more you can breath and relax in this pose, the deeper your stretch.
Typically this posture is entered from Tadasana or Mountain Pose in our Sun Salutations and combined with Ardha Uttanasana (Half Standing Forward Fold). Here are some instructions for this pose.
From Tadasana (Mountain Pose), inhale sweep the arms up.
Exhale as you bend forward from the hips (not your waist, practice by placing hands into your front hip bones as your fold), lengthening the front of your torso without hyperextending your knees. Place your hands or fingertips next to your feet, the ground in front of you or your shins. Press your heels into the floor as you lift your sit bones toward the ceiling and draw your belly in and up (photo top right).
Inhale and extend your chest forward to lengthen your spine for Ardha Uttanasana (photo bottom right). Keep your gaze forward and head in line with spine. Your body will resemble a number seven.
Exhale and extend your torso down without rounding your back (photo top right).
Engage your quadriceps (front thigh muscles) lifting them up toward the ceiling. The more you engage the your quadriceps, the more your hamstrings (rear thigh muscles) will release.
Keep your legs straight without hyperextending or locking them out.
Shift your weight forward to the balls of your feet to keep your hips aligned over your ankles. It's common to lean back in this pose, placing too much weight in the heels.
Let the crown of your head hang down allowing your head and neck to relax. Draw you shoulders down your back away from your ears.
If you have tight hamstrings or low back, there are several modifications that can make this pose more accessible and to keep you from making the common mistake of rounding your upper back and shoulders in this pose.
Use a block to bring the floor up to you (photo top left). Using blocks does not make you less of a yogi! Props are our friends in poses!
Bend your knees. Let your belly come to your thighs and keep the front of the torso long (photo middle left).
A block can be used for Ardha Uttanasana or Half Standing Forward Fold (photo bottom left).
Listen to your body's own range of motion and limitations in this pose. Don't push your body into the fullest expression until it's ready. This is a no injury zone! There is no competition on the yoga mat and each day brings a new day for our body and the pose. It takes patience, practice, and time for the fullest expression of the pose. The more you can breathe deeply and relax in the pose, the more naturally your body will open up!
Be Bold. Be Brave. Be Kind. Be You. Yoga Om...
