Sahasra's Hope
Come and join a yoga class to revitalize your body and mind
  • home
  • Certifications
  • Gallery
  • Prices
  • Contact Me
  • The Chakras
    • The Chakras: traditional vs new age
    • Vrittis and the Chakras
    • Muladhara Chakra
    • Svadhisthana Chakra
    • Manipura Chakra
    • Anahata Chakra
    • Vishuddha Chakra
    • Ajna Chakra
    • Sahasrara Chakra
    • Bija mantras
  • Massage
  • Sarah's Travels
    • Tropical North Queensland
    • Tasmanian Weekend
    • Dangar Island Retreat
    • Weekend Retreat at Elizabeth Beach
    • Egypt 2019 >
      • Egypt Chapters
      • The Pyramids of Giza
    • India 2019 >
      • The Story of the Bicycle in India
    • Vietnam and Thailand May 2019
    • European Tour 2018
    • After The Tour
    • Tour to South East Asia
    • Thailand teacher training 2017
    • Cambodia for my birthday 2017
    • Sarah's Travels Chiang Mai-2016
    • Sarah's Travels Rishikesh, India2016
    • Italy, Greece and Tunisia 2016
    • Okinawa Japan 2015
    • Italy 2014
    • Italy 2012
    • Uluru 2012
  • My Fabulous Students
  • Meditation
  • The Yoga Sutras
  • The Eight Limbs of Yoga
  • Samskaras
  • The Koshas
  • Prana and the 5 Vayus
  • Positive and negative Ions
  • The 5 Kleshas
  • Teacher Training
    • Beginner asanas list
    • Body Systems
    • The Neck
    • Asanas
    • Drishti
    • Mudras
  • Come With Me To Tassie
  • Blog
  • Art Gallery

Uttanasana

Forward fold

Picture
Ut means intense and tan means stretch. This is a wonderful intense stretch for strengthening the back of the body. It is a relatively new yoga posture related to padahastasana, where the hands are placed underneath the feet

Benefits:
Physical:
  • stretches the spine
  • keeps the spine long and flexible as we age
  • beneficial for osteoarthritis & osteoporosis
  • Relieves tension in the spine, neck, and back
  • brings blood to the upper body, internal organs, face and brain
  • Stimulates the kidneys, liver & spleen
  • Improves digestion
  • Stretches the hips, hamstrings, and calves
  • Strengthens the thighs and knees
  • Eases symptoms of menopause, asthma, headaches, and insomnia
  • Massages the reproductive organs and is therapeutic for infertility. 

Emotional:
  • Reduces anxiety, depression, and fatigue
  • Calms the mind and soothes the nervous system
  • a posture of surrender, it teaches patience and acceptance. 
  • because the heart is above the head it reduces stress

Contradictions:
  • Back injury, do with bent knees or Ardha (half) with hands against the wall 
  • High blood pressure
  • Pregnancy do Ardha Uttanasana

Method:
  1. Inhale,sweep arms up above the head with the palms turned upwards into Urdva hastasana 
  2. Hinge from the hips, folding the body in half
  3. Keep the fingers on the floor if possible
  4. Lift the chest flattening the spine
  5. Place hands on the shins if they do not reach the floor.
  6. Fold back forward letting the crown of the head hand down toward the ground
  7. 3 - 5 breaths 
  8. Reach the arms out to the sides at shoulder height 
  9. Turning the palms upwards as you inhale, sweep the arms up and lift the body from the hips
  10. Take the arms up above the head then exhale them down to the sides of the body

Props:
  • use a block or bolster if hands do not reach to the ground.
  • be aware of tight hamstrings and bad backs

    Sign up and get information about the latest news and events.

Subscribe to Newsletter
Copyright © Sarah Sahasra Hope 2012-22