Uttanasana | Standing Forward Fold

Updated: May 23, 2022

Uttanasana is an intense forward fold found during every Sun Salutation that stretches the back of the body.

Christina Mills in Uttanasana

Etymology

Sanskrit Name: Uttanasana

English Translation: Intense Posture

Ut - Intense

Asana - Posture

Body

Lengthens

Hamstrings

Glutes

Low Back

Engages

Uddiyana Bandha

Low Belly

How to:

Begin in Samasthitih with the feet together.
On an exhale, fold forward, placing the hands on the shins, on blocks, or if possible, on the floor. Draw in the low belly, engaging uddiyana bandha.
Hold for 5-10 breaths.

Asana of the Ashtanga Primary Series

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