Standing Pose


Uttanasana (Intense Stretch Pose)



Level: Intermediatee
Category: Standing Pose, Forward Extension


Uttana = intense stretch

Organizing the pose

    • Come into Tadasana (Mountain Pose).
    • Exhale and fold forward. Place the hands on the floor under the shoulders.
    • Inhale, Stretch the arms and legs as you extend the trunk forward and open the chest.
    • Exhale, place the hands on either side of the feet without bending the legs. Line the fingertips up with the toes.
    • Inhale, Stretch the arms and legs as you extend the trunk forward and open the chest.
    • Exhale and, without losing the length in the trunk or the openness of the chest, drawn the trunk down the legs.
    • Press the heels of the palms down to stretch the arms, moving the hands pack behind the feet if possible.
    • Hold the position for several breaths.
    • To come up, inhale and reverse the above sequence all the way back up to Tadasana (Mountain Pose).

Practice Points

    • Spread through the toes.
    • Keep the weight more in the toe mounds, with the heels a little light. This will ensure that the hips are stacked up over the heels.
    • Lift the kneecaps and draw the thighs up into the belly.
    • Soften the lower abdomen and groins.
    • Broaden the chest and collarbones.
    • Draw the arms down towards the floor.