Uttanasana
Uttanasana (OOH-tah-NAH-sah-nah)[1][needs IPA] (Sanskrit: उत्तानासन; IAST: uttānāsana), Intense Forward-Bending Pose,[2] Intense Stretch Pose,[3] Standing Forward Bend,[4][5][6][7][8][9][10] Standing Forward Fold Pose,[11][12] or Standing Head to Knees Pose[1] is an asana.
Contents
Etymology
The name comes from the Sanskrit words
Ud (उद्; ud) = prefix for verbs or nouns, indicating superiority in location, rank, power, intensity
Tana (तान; tāna) = "stretched"
Uttana (उत्तान; uttāna) = "intense stretch" or "straight" or "stretched",[13] and
Asana (आसन; āsana) meaning "posture" or "seat".[14]
Description
The asana consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.
Anatomical focus
The asana provides a complete stretch to the entire back of the body, particularly the hamstrings.
Contraindications and cautions
This asana has been criticized by some practitioners of kinesiology, physical therapy, and others, who recommend a seated rather than standing forward bend.[15][16][17][18]
Alternative asana
Paschimottanasana is a safer, sitting variant of this frontbend which relies more upon active flexibility of the muscles in its later stages. It is more difficult to attain similar flexibility since gravity cannot passively aid the stretch as much as in Uttanasana. Once the hands are able to bear more and more weight in Uttanasana it becomes safer and the difference in safety and customizability becomes less. Although it could be argued that Paschimottasana is not a safe forward bend for the back as the pelvis can become locked and tight hamstrings add excessive pull on lower back via pelvic sit bones.
Variations
This asana has a very large number of variations and associated techniques.
- Ardha Uttanasana (Sanskrit: अर्धउत्तानासन; IAST: ardhauttānāsana)[19]
- Niralamba Uttanasana[20]
- Parsva Bhaga Uttanasana[20]
- Purna Uttanasana[20]
- Tiryang-Mukha Uttanasana[20]
See also
References
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- ↑ Exercises that could be harmful | Better Health Channel
- ↑ Hawaii News, Honolulu, Honolulu News, Sports, Editorial, Features, Travel and Business - Honolulu Star-Advertiser - Hawaii Newspaper
- ↑ Exercise Is Medicine? How To Make It Healthy Medicine™
- ↑ Stretching
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Further reading
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External links
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