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
- Mild spinal flexion - tighter the hamstrings the more spinal flexion
Lower Limbs
- Hip flexion
- Knee extension
MUSCULAR JOINT ACTION
- 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
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
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
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