Spotlight on a pose: Uttanasana + Ardha Uttanasana
Uttanasana is a great pose for both stretching and strengthening the lower back with different levels of intensity. Its sister pose Ardha Uttanasana (half-bend) also strengthens the lower back, but can also be used for strengthening and stretching the upper back, neck and shoulders. Those poses are often used together.
The traditional version of Uttanasana is pretty challenging – keeping your arms extended forward as you move down and come up requires a lot of strength in your lower and upper back. It becomes even harder if you keep your legs straight (which is not necessary). So if you see that your students are starting to round their upper backs and shrug their shoulders toward the ears, it means that this version of the pose is too much for them.
Uttanasana (Standing forward bend)
Forward bend – Symmetrical – Open frame
Main purpose: To stretch the posterior structures of the torso, specifically the lower back and hamstrings.
Secondary purpose: To stretch other posterior structures of the body (upper back, back of the neck and calves).
How To
The key to proper form in Uttanasana is the ability to control the tipping of the pelvis on the way down and on the way up.
INHALE: Raise your arms up.
EXHALE: Gradually contract the abdomen as you bend forward, moving the arms out and down. Avoid taking a “nose dive”, keep the chest raised, but do not exaggerate the curve of the lower back. Gradually lay your chest and your belly over your legs.
INHALE: Lift the chest forward and up away from the navel, return into neutral lower back position and maintain the neutral lower back position as you go up.
PLEASE NOTE: In viniyoga tradition we usually do not roll up into standing position because of potential anterior compression on the lumbar disks. READ MORE ABOUT IT>
Moving in and out of Uttanasana
Breathing in Uttanasana
INHALE: Lengthen the spine and expand the upper and middle back, moving the chest slightly away from the legs.
EXHALE: Progressively contract your abdomen as you pull yourself close to the thighs while keeping the spine long.
Different hand positions in Uttanasana
Holding Ardha Uttanasana
INHALE: Lengthen the spine and expand the chest. Avoid collapsing the chest and keep the head in line with the spine.
EXHALE: Progressively contract your abdomen to create support for your lower back. Avoid exaggerating the lumbar curve.
