UTTANASANA

UT=INTENSE/POWERFUL TAN=TO STRETCH

STANDING FORWARD FOLD POSE

Standing Head to Knees Pose

Standing Forward Bend

Intense Forward-Bending Pose

Symmetrical Standing Forward-Bending Pose

SKELETAL JOINT ACTIONS

Spine
  • Mild spinal flexion - tighter the hamstrings the more spinal flexion

Lower Limbs

  • Hip flexion
  • Knee extension

MUSCULAR JOINT ACTION

Spine
  • Passively Lengthening - spinal muscles

Lower Limbs

  • Passively Lengthening - hamstrings, gluteus maximus, medius and minimus, piriformis, adductor magnus, soleus,
  • Concentric Contraction - to maintain knee extension - articulus genu, vastii
  • Eccentric Contraction - to maintain balance - intrinsic and extrinsic muscles of foot and lower leg
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BREATHING

  • Deep hip flexion and spinal flexion compress the abdomen and restrict the ability of the abdomen to move with the breath
  • The compression combined with gravity moves the centre of the diaphragm cranially therefore more freedom is needed in the back of the rib cage for breath
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BENEFITS

Physical Benefits

  • gives your back, hips, calves, and hamstrings a good stretch
  • menopause and menstrual problems are alleviated
  • kidneys and liver are activated
  • thighs and knees become strong

Energetic Benefits

  • bend gives your digestive organs a good massage, thereby improving digestion
  • calms your mind and relieves anxiety
  • helps relieve headaches and insomnia
  • helps cure high blood pressure, asthma, infertility, sinusitis, and osteoporosis

https://www.youtube.com/watch?v=9Ma3Td5-6E4

REFERENCES


Standing Forward Fold. (n.d). Retrieved from https://yoga.com/media/poses/muscle/src/st/standing-forward-bend.jpg

Uttanasana. (n.d). Retrieved from https://i.pinimg.com/736x/6a/76/27/6a7627aa8089ca40123aa7917f1e92db--bikram-yoga-pilates-yoga.jpg

Mehdi, S. (n.d.). How To Do The Uttanasana And What Are Its Benefits. Retrieved from http://www.stylecraze.com/articles/uttanasana-standing-forward-bend-pose/

Editors, Y. (2017, April 06). Standing Forward Bend. Retrieved from https://www.yogajournal.com/poses/standing-forward-bend

Young attractive woman in uttanasana pose, white loft studio bac. (n.d.). Retrieved from https://www.freepik.com/free-photo/young-attractive-woman-in-uttanasana-pose-white-loft-studio-bac_1281859.htm

YouTube. (2018). Standing Forward Fold | Uttanasana | Yoga Pose for Beginners. [online] Available at: https://www.youtube.com/watch?v=9Ma3Td5-6E4