Body/Mind Perspective – Uttanasana

Posted on October 15, 2010 by


Sun Salutation’s next asana from Mountain Pose is to move into a Standing Forward Bend called Uttanasana.

Uttanasana – Standing Forward Bend

1)  Stand in Tadasana (Mountain Pose).  Inhale and lift arms overhead reaching towards the sky.   Exhale and bend forward from the hip joints, not from the waist. Emphasize lengthening the front of the torso as you fold forward.


2)  If possible, with your knees slightly bent, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Let your head hang and your neck relax.  Turn the top thighs slightly inward.

 3)  Stay in this position for 5 full breaths.

Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Strengthens the thighs and knees
Improves digestion
Helps relieve the symptoms of menopause
Reduces fatigue and anxiety
Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis