Uta indicates deliberation, intensity.
Tan means the action of stretching, extending and lengthening out.
Uttanasana belongs to the family of forward bending asanas and invites you to extend your spine and back structure deeply. Gravity is a key element, which helps stretch the back muscles and release tension and pain.
Starting from Tadasana, exhale and bend forward, starting with the head, then your chin and finally the upper trunk. Place your hands on the floor. This provides support and distributes your weight evenly. Here, gravity helps create space in your spine and adjusts your lower back. Feel your flexors extending and your extensors relaxing. Your can imagine your spine as an accordion opening up.
As a forward bending asana, Uttanasana encourages introversion and induces relaxation. It is commonly used as a preliminary warmup for deeper forward bends.
Benefits of Uttanasana
Uttanasana builds flexibility in the spine and helps tone nerves. This encourages vitality and overall good health. The massage given to the digestive organs helps with constipation, indigestion and menstrual symptoms.
Inverting the trunk increases the blood flow to the brain and other glands such as the thyroid. It also cools and calms heaviness in the head and mind. It is ideal for people who get nervous and excited frequently.
Variations
- Before coming out of the pose, bend forward and support yourself, bringing your back to a horizontal position. This helps the legs and flexors to extend gradually and prepare for later extensions.
- Inhale and raise the head from the knees, but without lifting the hands.
- During pregnancy, you can help your balance by separating your legs apart or putting your hands on a block for support.