Uttanasana (Standing Forward Bend)
Learned: Asana Lab
See Manual Pages: 113, A-116, A-120
Where this can show up in class: Namaskars, Sutra 1, Peak Pada, Afterward
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Sitz bones |
Throughout |
Belly |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Viparita Karani Ardha Uttanasana Paschimottanasana Parivrtta Adho Mukha Svanasana (for Parivrtta version) Ardha Baddha Padmottanasana Pada Hastasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hamstrings |
Quads |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Feet too close together -> IR in hips, opening in SI joint | Offer wider stance (along short edge), allows belly to fit, easier on SI joint, easier on balance |
| Knees hyperextended | Slight bend in knees |
| Hanging in waist | Hinging at hips (slight bend of knees) |
| Hanging on low back | Lift low belly (uddiyana bandha), stabilizes low back, gives more room to forward fold |
| Lifting head or trying to tuck chin too much | Let gravity work |
| Weight shifted to heels | Shift weight slightly towards toes |
| (on entrance) Arms out front or to side | Be aware that that is more load on back |