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Uttanasana (/təˈnɑːsənɑː/ OO-tə-NAH-sə-nah)[1] (Sanskrit: उत्तानासन; IAST: uttānāsana), Intense Forward-Bending Pose,[2] Intense Stretch Pose,[3] Standing Forward Bend,[4][5][6][7][8][9][10] Standing Forward Fold Pose,[11][12] or Standing Head to Knees Pose[1] is an asana in modern yoga.


The name comes from the Sanskrit words
Ud (उद्; ud) = prefix for verbs or nouns, indicating superiority in location, rank, power, intensity
Tana (तान; tāna) = "stretched"
Uttana (उत्तान; uttāna) = "intense stretch" or "straight" or "stretched",[13] and
Asana (आसन; āsana) meaning "posture" or "seat".[14]

Contraindications and cautions[edit]

This asana has been criticized by some practitioners of kinesiology, physical therapy, and others, who recommend a seated rather than standing forward bend.[15][16][17][18]

Alternative asana[edit]

Paschimottanasana is a safer, sitting variant of this frontbend which relies more upon active flexibility of the muscles in its later stages.


This asana has a very large number of variations and associated techniques.

  • Ardha Uttanasana (Sanskrit: अर्धउत्तानासन; IAST: ardhauttānāsana)[19]
  • Niralamba Uttanasana[20]
  • Parsva Bhaga Uttanasana[20]
  • Purna Uttanasana[20]
  • Tiryang-Mukha Uttanasana[20]


Padahastasana yoga posture.jpg

Padahastasana; Sanskrit: पादहस्तासन; Sanskrit pronunciation: [paːdəɦəstaːsənə]; IAST: pādahastāsana) or Hand Under Foot Pose is an asana.[21]


The name comes from the Sanskrit words pada (पाद; pāda) meaning "foot", hasta (हस्ता; hastā)


Padahastasana is a standing, inverted asana which the hands are stretched down to grasp the feet.

Anatomical focus

The asana stretches the entire back of the body from the head to the heels.

See also[edit]


  1. ^ a b Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 208. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
  2. ^ Long, Ray (22 January 2011). Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses. Greenleaf Books. p. 64. ISBN 978-1-60743-943-1.
  3. ^ Active Interest Media (March 1988). Yoga Journal. Active Interest Media. p. 30. ISSN 0191-0965.
  4. ^ "Yoga Journal - Standing Forward Bend". Retrieved 2011-04-11.
  5. ^ Feuerstein, Georg; Payne, Larry (2010). books?id=bP2CnSidS3QC Yoga For Dummies Check |url= value (help). For Dummies. p. 99. ISBN 978-0-470-50202-0.
  6. ^ Active Interest Media (May 2006). Yoga Journal. Active Interest Media. p. 101. ISSN 0191-0965.
  7. ^ Beeken, Jenny (November 2003). Your Yoga Body Map for Vitality. Polair Publishing. p. 28. ISBN 978-0-9545389-1-0.
  8. ^ Mohan, Angarai Ganesha (2002). Yoga for body, breath, and mind: a guide for personal reintegration. Shambhala. p. 60. ISBN 978-1-57062-977-8.
  9. ^ Powers, Sarah; Grilley, Paul; Carden, Matthew (2008). Insight Yoga. Shambhala Publications. p. 127. ISBN 978-1-59030-598-0.
  10. ^ Jain, M. R. Science of Yoga & Health. Prof Dr Mohan Raj Jain. p. 57. GGKEY:54BDXW1KA4U.
  11. ^ Schiffmann, Erich (1996). Yoga: the spirit and practice of moving into stillness. Pocket Books. p. 168. ISBN 978-0-671-53480-6.
  12. ^ Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. p. 145. ISBN 978-0-9823055-0-8.
  13. ^ "Uttanasana A - AshtangaYoga.info". Retrieved 2011-04-11.
  14. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
  15. ^ Exercises that could be harmful | Better Health Channel Archived 2006-02-13 at the Wayback Machine
  16. ^ Hawaii News, Honolulu, Honolulu News, Sports, Editorial, Features, Travel and Business - Honolulu Star-Advertiser - Hawaii Newspaper
  17. ^ Exercise Is Medicine? How To Make It Healthy Medicine™
  18. ^ Stretching
  19. ^ Calhoun, Yael; Calhoun, Matthew R.; Hamory, Nicole (December 2008). Yoga for Kids to Teens. Sunstone Press. p. 167. ISBN 978-0-86534-686-4. Retrieved 5 July 2011.
  20. ^ a b c d Ramaswami, Srivatsa; Krishnamacharya, T. (3 June 2005). The complete book of vinyasa yoga: an authoritative presentation, based on 30 years of direct study under the legendary yoga teacher Krishnamacharya. Da Capo Press. p. 16. ISBN 978-1-56924-402-9. Retrieved 5 July 2011.
  21. ^ "Witold Fitz-Simon - Padahastasana". Retrieved 2011-07-04.

Further reading[edit]

External links[edit]