Standing Forward Fold Position: How to do Uttanasana

The standing forward fold position also know as uttanasana is one of the foundational postures of yoga. The pose name uttanasana comes from the Sanskrit root "ut", which translates as powerful or intense, and "tan" which means to stretch or lengthen. While we often refer to the pose by it's shape, the forward fold, its actual meaning is "intense pose". For anyone with tighter hamstrings, they can certainly feel the sensations in the back of the thighs lives up to the name. Although many people feel the stretch strongly in the back of the thigh, this  position when practiced with proper alignment and attention stretches the entire back body line from the soles of the feet, up through the calves, the infamous hamstrings, the glutes, muscles of the back, and lengthens the neck. 

The Sanskrit word uttanasana comprises ut, which means “intense,” “powerful,” or “deliberate,” and the verb tan, meaning to “stretch,” “extend,” or “lengthen.” Uttanasana is a stretch of the entire back body

You do not have to touch the floor to do the pose! Start where ever you are and do a little bit at a time to build up your flexibility. While it is OK to put some effort into the position and feel some stretch sensations, avoid overdoing it. It is better to do a little bit at a time over a long period of time with consistency so that we may increase mobility gains while avoiding injury. 

Note: This pose is not recommended for people with low back problems without the guidance of an experienced yoga teacher.

How to do Uttanasana 

1. Begin in mountain pose (Tadasana)  bring your feet to about  hip-distance apart. This will give you more stability as you release down. For a deeper version begin with the inner edges of your feet together.
2. If you have very tight hamstrings or lower back take as much bend in your knees as you need to be able to hinge forward at the hips; this will help avoid rounding forward from the mid-back. OR keep the legs straight for more hamstring access but only fold to the point of the initial sensations even if the chest is lifted higher and keep the spine elongated. This may require blocks to support the hands if you cannot yet reach the floor with out rounding the spine. 
3. If you’re more flexible fold in deeper towards the thighs as you tilt the pelvis forward (anterior tilt of the hip bones). Another way to visualize it is to try turning the sitting bones skyward. 
4. As you enter the standing forward fold, broaden across your chest and elongate the spine. Allow the hands to rest on your shins, blocks, or the floor. 
5. Draw your lower abdomen in and up as you fold forward and maintain the lift of the belly while in the position. 
6. Once you’re in your forward fold you may play with straightening your legs up a little bit more. 
7. Allow the weight of the crown of your head to reach toward the ground to further release the neck and whole back of your body. You can gently shake your head yes and no to make sure you’re not holding unnecessary tension in your neck and shoulders. 
8. As you remain for approximately 30-60 seconds (or the length of the monthly challenge below) soften into the breath, and focus on more release with each out breath. 
9. Lift back to standing or roll-up, or step into your next position in your sequence. 

​About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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