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Uttanasana..Sadhak Anshit
Uttanasana, variation

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.


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]


The asana consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.


In Murghasana, the Yogi has to bend down, Pass arms between legs and hold her ear lobes with thumb and index fingers, in easy words, holding ears lobes while in uttanasana. This asana is very good for blood circulation on brain and face. It removes untimely wrinkles, sharps memory and brings glow to your face.

An average yogi can easily hold this asana up to 2–3 minutes but yogis with practice can increase their time up to 15 minutes.

Anatomical focus[edit]

The asana provides a complete stretch to the entire back of the body, particularly the hamstrings.

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. It is more difficult to attain similar flexibility since gravity cannot passively aid the stretch as much as in Uttanasana. Once the hands are able to bear more and more weight in Uttanasana it becomes safer and the difference in safety and customizability becomes less. Although it could be argued that Paschimottasana is not a safe forward bend for the back as the pelvis can become locked and tight hamstrings add excessive pull on lower back via pelvic sit bones.


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: [pɑːd̪ɐɦɐs̪t̪ɑːs̪ɐn̪ɐ]; 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) meaning "hand", and asana (आसन; āsana) meaning "posture" or "seat".[14]


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]

Further reading[edit]

External links[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 Book (Distributor). p. 64. ISBN 978-1-60743-943-1. Retrieved 11 April 2011. 
  3. ^ Active Interest Media, Inc. (March 1988). Yoga Journal. Active Interest Media, Inc. p. 30. ISSN 0191-0965. Retrieved 11 April 2011. 
  4. ^ "Yoga Journal - Standing Forward Bend". Retrieved 2011-04-11. 
  5. ^ Feuerstein, Georg; Payne, Larry (5 April 2010). Yoga For Dummies. For Dummies. p. 99. ISBN 978-0-470-50202-0. Retrieved 11 April 2011. 
  6. ^ Active Interest Media, Inc. (May 2006). Yoga Journal. Active Interest Media, Inc. p. 101. ISSN 0191-0965. Retrieved 11 April 2011. 
  7. ^ Beeken, Jenny (November 2003). Your Yoga Body Map for Vitality. Polair Publishing. p. 28. ISBN 978-0-9545389-1-0. Retrieved 11 April 2011. 
  8. ^ Mohan, Angarai Ganesha (29 October 2002). Yoga for body, breath, and mind: a guide for personal reintegration. Shambhala. p. 60. ISBN 978-1-57062-977-8. Retrieved 11 April 2011. 
  9. ^ Powers, Sarah; Grilley, Paul; Carden, Matthew (9 December 2008). Insight Yoga. Shambhala Publications. p. 127. ISBN 978-1-59030-598-0. Retrieved 11 April 2011. 
  10. ^ Jain, M. R. Science of Yoga & Health. Prof Dr Mohan Raj Jain. p. 57. GGKEY:54BDXW1KA4U. Retrieved 11 April 2011. 
  11. ^ Schiffmann, Erich (1 December 1996). Yoga: the spirit and practice of moving into stillness. Pocket Books. p. 168. ISBN 978-0-671-53480-6. Retrieved 11 April 2011. 
  12. ^ Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. p. 145. ISBN 978-0-9823055-0-8. Retrieved 11 April 2011. 
  13. ^ "Uttanasana A - AshtangaYoga.info". Retrieved 2011-04-11. 
  14. ^ a b 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.