Asana: Uttanasana

6 Jan

Uttanasana (Standing forward fold / intense forward stretch pose) is a foundational standing asana.

This pose should never cause pain, especially in the back.  Bend your knees soon as your spine begins to round, and draw the navel back toward the spine to protect the back.  Breathe slowly and fully as you practice, use appropriate props and “stopping points” so that you practice this pose in a way that supports your body, and bend your knees to come out of the pose whenever you need to.


  • Relieves mental and physical exhaustion
  • Slows heart beat
  • Tones liver, spleen, kidneys
  • Relieves stomach ache
  • Reduces abdominal and back pain during menstruation
  • Strengthens quadriceps while lengthening hamstrings

Here is a great article that demystifies what happens with the quadriceps, hamstrings, and erector spinae in Uttanasana by Julie Gudmestad, PT, of Gudmestad Yoga: Thigh Master


Approach these asanas slowly and mindfully. If something hurts, back out of the pose gently and reassess. Do not ever push through pain. The techniques and suggestions presented in these videos are not intended to substitute for medical advice. Consult your physician before beginning any new exercise program. Jessie Tierney and YogAscent/Horseback Yoga videos and website assume no responsibility for injuries suffered while practicing these techniques. If you are new to exercise or yoga, are elderly, have any chronic or recurring conditions such as high blood pressure, neck or back pain, arthritis, heart disease, and so on, seek your physician’s advice before practicing to determine necessary precautions.

One Response to “Asana: Uttanasana”


  1. Pose of the week: Uttanasana | Live Life Fully! - July 9, 2014

    […] Asana: Uttanasana […]


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