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
- 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.
- 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
- Back injury, do with bent knees or Ardha (half) with hands against the wall
- High blood pressure
- Pregnancy do Ardha Uttanasana
- Inhale,sweep arms up above the head with the palms turned upwards into Urdva hastasana
- Hinge from the hips, folding the body in half
- Keep the fingers on the floor if possible
- Lift the chest flattening the spine
- Place hands on the shins if they do not reach the floor.
- Fold back forward letting the crown of the head hand down toward the ground
- 3 - 5 breaths
- Reach the arms out to the sides at shoulder height
- Turning the palms upwards as you inhale, sweep the arms up and lift the body from the hips
- Take the arms up above the head then exhale them down to the sides of the body
- use a block or bolster if hands do not reach to the ground.
- be aware of tight hamstrings and bad backs