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UTTANASANA VARIATIONS

Forward Bend Variations

Ardha Uttanasana Baddha Parivrtta Uttanasana Salamba Uttanasana Uttanasana Uttanasa in Yoga Mudra

"Ut" is a particle indicating deliberation, intensity. The verb "tan" (prounounced "tahn") means to stretch, extend, lengthen out. In this asana, the spine is given a deliberate and an intense stretch."
Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publishters, Ltd.; ISBN 0-8052-1031-8

Ardha Uttanasana
Half Forward Bend

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Ardha Yogi Unknown

Uttanasana

Found on Center Canadien de Yoga (eMail me if you know the Yogi's name!)

Baddha Parivrtta Uttanasana


Bound Revolved Forward Bend
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Baddha Parivrtta Uttanasana Demonstrat ed by Rhonda Comparin


Yoga & Pilates by the Sea

Salamba Uttanasana
Supported Forward Bend

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Salamba Uttanasana Demonstrated Donna Farhi

by

Donna Farhi 73 Jacksons Road Lyttelton 8012, New Zealand Tel. 011-64-3-3287600 Yoga Mind, Body & Spirit: A Return to Wholeness by Donna Farhi 2000 Henry Holt &149; ISBN: 0805059709

Uttanasana
Intense Forward Bend

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This asana is also known as Vaanarasana or Monkey Pose Pose in some yoga traditions.

Vaanarasana
Here Mr. Iyengar inhales, elongates the spine in Vaanarasana, engages the thighs, keeping the palms flat on the floor.

Uttanasana
Now Mr. Iyengar exhales, and brings the chin to shin, reaching the palms out behind his legs.

Light on Yoga: Yoga Dipika by B.K.S. Iyengar 1966 George Allen & Unwin Publisht ers, Ltd.; ISBN 08052-

1031-8

Uttanasana

Demonstrated by Ed Law

Yogi Unknown
(eMail me if you know the Yogi's name!)

Uttanasana
Standing Forward Bend Yoga Journal, June 2001 By Peter Sterios, Founder & Director of The Yoga Centre

This simple standing forward bend can help loosen tight hamstrings and encourage relaxation.

IN MOST CONTEMPORARY societies, we are frequently exposed to confrontation - in our environments, in our relationships, in our jobs. When we lack the tools to deal skillfully with confrontation, our Systems begin to contract-mentally, emotionally, and physically. When ignored for too long this contraction can color the way we perceive our "reality" What is very unnatural to a healthy body can begin to seem natural. Because this process occurs over extended periods of time, like the aging process, we often lack the awareness that it is happening until we are beyond simple fixes. With recognition and practice, though, this contraction can be used to create the "intense(ness)" necessary to overcome distortions in perception, enabling us to view confrontation as a useful, often necessary, component of growth. Consider Uttanasana (Standing Forward Bend). If you are a beginner, whether you are stiff or flexible, this pose will likely take your attention directly into areas of your body that are unfamiliar, painful, and/or unresponsive. Stiff practitioners have to learn to work with pain, which is often intense, in order to remove obstructions found in the legs and hips in this pose. Less flexible beginners often struggle with the opposing forces of particular actions in a pose when they first encounter it. Attempting to relax muscles is not easy when you are receiving a steady stream (or scream) of more demanding messages in the seemingly undecipherable language of pain. It may feel like the resistance you experience is protecting you from injury or "overdoing." The Sanskrit word "Ut" can be defined as intense but also as a point of indicated deliberation. By its very nature (and its name), Uttanasana takes us on a confrontational journey toward overcoming ingrained resistance and penetrating the dense matter of our consciousness. For those with chronically tight hamstrings and/or hips, the pose forces the mind into a very alert state and fills the "gaps" typically found in a beginner's attention. This is a very important place to be. In it, you are given an opportunity to feel the physical power and observe the dynamics of a stressful situation, and to overcome the mental or emotional struggle inherent in that predicament. Entering the pose requires a little preparation, and in the event of pre-existing lower back conditions, a couple of modifications may also be beneficial. If you practice in the early morning, it's a good idea to get the spine warmed up first. (A little hot water focused on your spine for a few minutes in the shower can never hurt, although your utility bills might ache a little.) A simple way to set up the spine for forward bending in Uttanasana is to sit first in a cross-legged position and bend forward. This should give the hips awake-up call. From the sitting position, move into Ardho Mukha Svanasana (Downward-Facing Dog), which begins the process of lengthening

the back of the legs and continues the work of elongating the spine. From Down Dog, with an exhalation, step or jump your feet to your hands, and as you inhale, slowly straight-en your legs, keeping your hands on the floor. Lift your spine as you gaze forward. Feel the inhalation fill the back of your lungs, and as the back lungs and ribs expand, let the sensation of this lift support the movement in your thoracic spine. Uttanasana takes us on a confrontational journey toward overcoming ingrained resistance and penetrating the dense matter of consciousness. As the spine lifts, feel a downward pressure on the hips and, catching that sensation, press the top of the hip bones (iliac crest) down firmly. As you exhale, release your head and the weight of your shoulders completely and slowly shift your hips forward until you feel the balls of your feet taking your weight. Be careful not to move quickly, as this will often cause the heels to lift and the toes to grip the floor. Apply a downward pressure from the top of the knees down into the heels to help keep them on the floor. The hands should rest on the floor beside or behind your feet with the fingers pointing forward. If the mobility of your hamstrings is limited and your hands don't reach the floor easily, rest your palms on the front of your shin-bones, with your legs straight. If the lower back is vulnerable to injury, take the feet hip-width apart, with your heels slightly wider than your big toes. Initially don't push with your arms to try to tend the spine. Let the movement of your inhalation into the back of your lung create the subtle pressure to lift the weight of the spine softly; then surrender the weight of your spine on the exhalation. Notice the tendency for the hips shift back and the weight to sink onto the heels with each cycle of breath. Constantly check to see how your weight is distributed and keep returning its force onto the balls of the feet. As you begin to feel the subtle influence of the breath on the movement of the spine, notice the release of the exhalation, when the ribs are sinking and the diaphragm is soft. At this moment, flexible beginners whose hands reach the floor can extend from the top of the forearms, pressing into the palms, spread the shoulder blades, and elongate the spine from the back of the skull. The work of the arms should be in response to the movement in the spine - not the other way around. The intensity of the pose should build slowly from positioning and rhythmic breathing and never through excessive muscular force of the arms. After holding the pose for five to 10 cycles of breath, slowly lift the spine on an inhalation, drawing the navel in slightly. If you're coming up with tight buttocks and a gripped diaphragm, the lower back is vulnerable. Keep the buttocks and diaphragm passive, keep the legs straight, and allow the head to come up last, until you are standing in an upright position, arms resting at your sides.

Uttanasana, once mastered, allows for the understanding necessary for more advanced seated forward bends and beginning inversions. It helps build the digestive fire and, at the same time, is useful for rejuvenating the nervous system. With patient, persistent practice, Uttanasana will strengthen your mental focus and build your confidence as the confrontation found initially in the pose transforms into intelligence.

Uttanasana in Yoga Mudra

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Yoga Mudra in Uttanasana Series Demonstrated by Ken Jamititle


From OmCentrum.cz/cesky

Created on ... October 16, 2001 by Yoga Dancer Designs. This page was last updated on Tuesday, 24-Apr-2007 10:08:05 EDT, and today is Wednesday, 28-May-2008 14:43:26 EDT. We've been blessed with visitors since April, 2002.

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