Uttanasana Yoga (Standing Forward Fold Pose) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | Tummee.com (2024)

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.

Given that Standing Forward Fold Pose (Uttanasana) is an intense forward bend and pose which is also an inversion, some precautions to keep in mind are explained below:

1. Injury and Surgery.: Uttanasana (Standing Forward Bend Pose) should be avoided by people who have knee, hips, pelvis, shoulders, rib cage, neck, or spinal injury. If students are recovering from wear and tear in the hamstring, calves, ankles, shoulders, or any other part of the ligaments or tissues, should be discouraged from the practice of this forward bend pose. In addition, if students have undergone spinal, hip, knee, abdominal surgeries, then they should be refrained from this practice.
2. Lack of Body-Breath Connections.: Breath awareness is needed in this pose. The bend gets deeper with every exhalation. Secondly, keeping the spine aligned without hunching is important, since this pose is not about just bending forward but keeping the back alert while bending. Students without body breath coordination should not be encouraged to do this pose. They can move into and out of the pose in a jerk, causing more harm to their spine, hips, and pelvis when they lack breath support.
3. Physical Strength and Weak Body : Students with tight hamstrings, weak ankles and knees should be guided into this practice with extra care. While this may not be a contraindication, care should be taken to avoid injuries or discomfort. Since there is a blood rush to the brain, students with high blood pressure, vertigo or migraine should avoid this pose. Students with spinal disorders like herniated disks, advanced cervical and lumbar spondylitis, scoliosis and kyphosis need to avoid this pose as there is a deep lengthening of the spine. Heart patients, Who have undergone heart surgeries need to avoid this kind of intense inversions.
4. Others : Pregnant women need to avoid this practice as the abdominal pressure is not good for them. Senior citizens also will find this pose difficult due to the balancing act and blood flow to the brain. Senior citizens or postnatal women can consider the practice of Seated Forward Fold Pose Chair Variation Arms Crossed (Upavistha Uttanasana Chair Variation Hasta Crossed) or Seated Forward Fold Pose on Chair to work on the back or hips, as this is a safe option. Postnatal women should practise this pose only after they strengthen their back and core with the initial gap of primary healing of 4 weeks after childbirth.
5. Therapy and Restorative: Though yoga teachers can use Uttanasana (Standing Forward Bend Pose) to treat digestive ailments, they need to be diligent because all digestive disorders are just not constipation, flatulence or indigestion. These symptoms may be a result of an underlying medical condition that needs urgent attention, such as food poisoning or an intestinal blockage. Though this pose is effective for strengthening the lower back, the therapist has to be diligent and analyse the patient and rule out slip disc, advanced cervical and lumbar spondylitis or herniated disc issues. Restorative spinal yoga postures help better than this intense stretch for such ailments.

Following are the steps to Standing Forward Fold Pose (Uttanasana):

1. Stand in Tadasana keeping the feet together and expanding the upper body upwards take a few breaths.
2. First try to hold the head neutral, placing the palms on the shin with a flat back for a few breaths. Refer: Upward Forward Fold Hands On Shins (Ardha Uttanasana Hands On Shins). Now, take a deep inhalation and as you exhale, bend forward at the hips and take the upper body downwards bringing it close to the legs at the knee with the forehead and place the palms on the floor close to your feet. Complete the exhalation here. Keep breathing and as you exhale expand the spine at the neck and go deeper inside towards the knees or the shin of the legs and place the palms beside your feet on the floor. The trick is to exhale, tighten the core and try to go deeper with every exhalation.
3. Remain here for a few breaths and as you exhale take the spine deeper in the forward bend. Using the palms on the floor as a good support, push the upper chest deeper inside feeling the stretch at the hamstrings. Here the knees remain locked and not bent feeling the stretch at the back of the knees, just like the feeling of the stretch of the entire leg in Paschimottanasana.
4. Here there is a tendency to take the weight of the body on the heels, consciously push the weight to the front of the foot by leaning forward. It may feel like you are losing balance but breathe keeping the palms active. This slight movement extends the hamstrings and the glutes to their maximum sustainable level. Stay as per your capacity.
5. Inhale and raise the head from the knees and go back to Upward Forward Fold Hands On Shins (Ardha Uttanasana Hands On Shins). Exhale completely here feeling the stretch at the neck and the shoulders.
6. Take another deep breath and release from the pose, and rising up bring the entire body back to Mountain Pose (Tadasana), exhaling completely.
7. NOTE: If the yoga teacher sees that the practitioner is not hunching and has the capacity to maintain a neutral back while going forward, they can directly guide the student to Standing Forward Fold Pose (Uttanasana) from Mountain Pose(Tadasana). The intermediate step of Upward Forward Fold Hands On Shins (Ardha Uttanasana Hands On Shins) can be skipped. But Upward Forward Fold Hands On Shins (Ardha Uttanasana Hands On Shins) is a transit pose that gently helps the practitioner to keep the back alignment alert and helps to do Uttanasana with perfection and avoids spinal jerking.

Learn more: Uttanasana Steps

• If the hamstrings hurt bad while at the stretch, bending the knees is a good option for some periods of practices till the hamstring muscles become strong.
• If the balance of the body is not good while at the pose, using the wall by facing it should be a great support. Placing the upper back towards the wall and using the hand around the ankles to get a grip should do the trick.
• If placing the feet together is difficult to balance, then bringing a block and placing it between the insides of the lower thighs will help to gain confidence.
• If the pressure on the feet is too much while at the pose, one could use a blanket below the feet to help reduce the stress on the soles.
• If the back is not strong enough, then going half way down is more useful along with lifting of the head. Once the body gains the strength, the complete forward bend can be slowly achieved.
• Using the chair or a stool or even the wall for going half way down can be first practiced. This will slowly open the back muscles and the leg muscles.
• If breathing is difficult causing giddiness, bending of the knees will help overcome these symptoms.
• Using the palm strength to pull the body forward can be damaging to the hip and the lower back, hence keep the body loose while going down and let the spine take its time to stretch forward.
• If reaching the floor with the palms is a challenge, using of blocks placed close to the feet will help in enjoying the pose.
• If the throwing of the head down is a challenge, one could place a chair for the head supporting it with cushion. Placing the chair in front of you and then going down, gradually placing the head on the cushion placed on the chair will avoid sudden gush of blood to the brain.

Some simple poses to be done to make Uttanasana fairly easy with the opening of the lower back and the hamstrings are explained below.

• Paschimottanasana (Seated Forward Bend Pose): Here sit down on the yoga mat and stretch the legs out in front of you and keep the spine and the back straight. Inhale and take the upper body extending the arms above your head and as you exhale bend forward at the hips and reach for the toes with the hands. This forward stretch will help in opening the hamstrings and the lower back making the very same stretch in standing position far easier. Exhale while in the pose and start slow breathing and as you exhale go forward taking the chest deep forward and downward. Stay here for a few breaths and to release from this pose, inhale and raise the body and bring it back to the Dandasana (Staff Pose).
• Ardha Uttanasana (Upward Forward Fold): Here bring your body to Tadasana (Mountain Pose) standing with feet together and the back stretched upwards and straight. Inhale and stretch the spine upwards and as your exhale take the upper body forward bending at the hip and go half way down bringing the upper body parallel to the floor and exhale completely. Here begin to practice by opening the entire back and the hamstring slowly and gradually. Breath for about 6 rounds and as the body loosens up inhale and as you exhale stretch the body forward and pull the tummy in. This pose is the beginning of Uttanasana.

The most important part of Uttanasana, is the pressure at the abdomen which requires conscious breathing without feeling stressed or uncomfortable. The breathing is needed to go step by step into the pose.

1. Inhale and stand with feet together and expand the spine and exhale completely. Take a few breaths here and get the spine ready for forward bend.
2. Inhale and stretch upwards and as you exhale go forward with the bending of the upper body at the hip. Exhale as you take the head downwards.
3. Once in the pose, begin deep conscious breathing and with every exhalation take the chest closer towards the leg and the lower abdomen closer towards the thighs.
4. Remain here for few rounds of breathing and to release the pose raise the head up a bit and as you inhale raise the entire body up and come to Tadasana or Samastitihi and exhale completely.
5. Take a few breaths here and expand the spine with breathing and then go into the pose again, as you exhale and work on the movement of the body with every exhalation.

Please click on the link below to listen to Sanskrit pronunciation of Uttanasana:
Play Sanskrit audio pronunciation for Uttanasana