Uttanasana Variations

7/27/2019 Uttanasana Variations

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UTTANASANA VARIATIONSForward Bend Variations

Ardha UttanasanaBaddha Parivrtta

UttanasanaSalamba Uttanasana

UttanasanaUttanasa in Yoga

Mudra

"Ut" is a particle indicating deliberation, intensity.

The verb "tan" (prounounced "tahn") means to stretch, extend, lengthen out.In this asana, the spine is given a deliberate and an intense stretch."

Light on Yoga: Yoga Dipikaby B.K.S. Iyengar

1966 George Allen & Unwin Publishters, Ltd.;ISBN 0-8052-1031-8

Ardha UttanasanaHalf Forward Bend

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Ardha UttanasanaYogi Unknown

Found on Center Canadien de Yoga

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Baddha ParivrttaUttanasanaBound Revolved ForwardBend



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BaddhaParivrttaUttanasanaDemonstrated byRhondaComparin

Yoga &

Pilates bythe Sea

Salamba UttanasanaSupported Forward Bend



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SalambaUttanasanaDemonstrated by

Donna Farhi

Donna Farhi73 Jacksons Road

Lyttelton 8012, NewZealandTel. 011-64-3-328-7600

Yoga Mind, Body &Spirit: A Return toWholenessby Donna Farhi

2000 Henry Holt&149; ISBN:0805059709

UttanasanaIntense Forward Bend


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This asana is also known as Vaanarasana or Monkey Pose Pose in some yoga traditions.
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Vaanarasana

Here Mr. Iyengar inhales,

elongates the spine inVaanarasana, engages thethighs, keeping the palms flat onthe floor.

Uttanasana

Now Mr. Iyengar exhales,

and brings the chinto shin, reaching the palmsout behind his legs.

Light on

Yoga:YogaDipikaby

B.K.S.Iyengar1966GeorgeAllen &UnwinPublisht

ers,Ltd.;ISBN 0-

8052-
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1031-8

Uttanasana

Demonstrated by Ed Law Yogi Unknown

(eMailme if you know the Yogi's

name!)

UttanasanaStanding Forward BendYoga Journal, June 2001By Peter Sterios, Founder & Director ofThe Yoga Centre

This simple standing forward bend can help loosentight hamstrings and encourage relaxation.
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IN MOST CONTEMPORARY societies, we are frequently exposedto confrontation - in our environments, in our relationships, in ourjobs. When we lack the tools to deal skillfully with confrontation,our Systems begin to contract-mentally, emotionally, andphysically. When ignored for too long this contraction can color theway we perceive our "reality" What is very unnatural to a healthybody can begin to seem natural.

Because this process occurs over extended periods of time, likethe aging process, we often lack the awareness that it ishappening until we are beyond simple fixes. With recognition andpractice, though, this contraction can be used to create the "in-tense(ness)" necessary to overcome distortions in perception,enabling us to view confrontation as a useful, often necessary,component of growth.

Consider Uttanasana (Standing Forward Bend). If you are abeginner, whether you are stiff or flexible, this pose will likely takeyour attention directly into areas of your body that are unfamiliar,painful, and/or unresponsive. Stiff practitioners have to learn towork with pain, which is often intense, in order to removeobstructions found in the legs and hips in this pose. Less flexiblebeginners often struggle with the opposing forces of particularactions in a pose when they first encounter it. Attempting to relaxmuscles is not easy when you are receiving a steady stream (orscream) of more demanding messages in the seeminglyundecipherable language of pain. It may feel like the resistanceyou experience is protecting you from injury or "overdoing."

The Sanskrit word "Ut" can be defined as intense but also as apoint of indicated deliberation. By its very nature (and its name),Uttanasana takes us on a confrontational journey towardovercoming ingrained resistance and penetrating the dense matterof our consciousness. For those with chronically tight hamstringsand/or hips, the pose forces the mind into a very alert state and fillsthe "gaps" typically found in a beginner's attention. This is a veryimportant place to be. In it, you are given an opportunity to feel thephysical power and observe the dynamics of a stressful situation,and to overcome the mental or emotional struggle inherent in thatpredicament.

Entering the pose requires a little preparation, and in the event ofpre-existing lower back conditions, a couple of modifications mayalso be beneficial. If you practice in the early morning, it's a goodidea to get the spine warmed up first. (A little hot water focused onyour spine for a few minutes in the shower can never hurt,although your utility bills might ache a little.) A simple way to set upthe spine for forward bending in Uttanasana is to sit first in across-legged position and bend forward. This should give the hipsawake-up call.

From the sitting position, move into Ardho Mukha Svanasana(Downward-Facing Dog), which begins the process of lengthening
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the back of the legs and continues the work of elongating thespine. From Down Dog, with an exhalation, step or jump your feetto your hands, and as you inhale, slowly straight-en your legs,keeping your hands on the floor. Lift your spine as you gazeforward. Feel the inhalation fill the back of your lungs, and as theback lungs and ribs expand, let the sensation of this lift support themovement in your thoracic spine.Uttanasana takes us on a confrontational journey towardovercoming ingrained resistance and penetrating the densematter of consciousness.As the spine lifts, feel a downward pressure on the hips and,catching that sensation, press the top of the hip bones (iliac crest)down firmly.

As you exhale, release your head and the weight of your shoulderscompletely and slowly shift your hips forward until you feel the balls

of your feet taking your weight. Be careful not to move quickly, asthis will often cause the heels to lift and the toes to grip the floor.Apply a downward pressure from the top of the knees down intothe heels to help keep them on the floor.

The hands should rest on the floor beside or behind your feet withthe fingers pointing forward. If the mobility of your hamstrings islimited and your hands don't reach the floor easily, rest your palmson the front of your shin-bones, with your legs straight. If the lowerback is vulnerable to injury, take the feet hip-width apart, with yourheels slightly wider than your big toes. Initially don't push with yourarms to try to tend the spine. Let the movement of your inhalation

into the back of your lung create the subtle pressure to lift theweight of the spine softly; then surrender the weight of your spineon the exhalation. Notice the tendency for the hips shift back andthe weight to sink onto the heels with each cycle of breath.Constantly check to see how your weight is distributed and keepreturning its force onto the balls of the feet.

As you begin to feel the subtle influence of the breath on themovement of the spine, notice the release of the exhalation, whenthe ribs are sinking and the diaphragm is soft. At this moment,flexible beginners whose hands reach the floor can extend fromthe top of the forearms, pressing into the palms, spread the

shoulder blades, and elongate the spine from the back of the skull.The work of the arms should be in response to the movement inthe spine - not the other way around. The intensity of the poseshould build slowly from positioning and rhythmic breathing andnever through excessive muscular force of the arms.

After holding the pose for f ive to 10 cycles of breath, slowly lift thespine on an inhalation, drawing the navel in slightly. If you'recoming up with tight buttocks and a gripped diaphragm, the lowerback is vulnerable. Keep the buttocks and diaphragm passive,keep the legs straight, and allow the head to come up last, untilyou are standing in an upright position, arms resting at your sides.


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Uttanasana, once mastered, allows for the understandingnecessary for more advanced seated forward bends and beginninginversions. It helps build the digestive fire and, at the same time, isuseful for rejuvenating the nervous system. With patient, persistentpractice, Uttanasana will strengthen your mental focus and buildyour confidence as the confrontation found initially in the posetransforms into intelligence.

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Yoga Mudra in Uttanasana SeriesDemonstrated by Ken Jamititle

FromOmCentrum.cz/cesky

Created on ... October 16, 2001 byYoga Dancer Designs.

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