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‘Ut’, means ‘intensity’ and the ‘Tan’, means ‘stretch, extend or lengthen out’, and ‘asana‘ = pose, posture.
Considered a base pose as standing forward fold pose variations can be derived from this pose.
An intense upward stretch of the legs is matched by a strong downward extension of the trunk.
Lengthens the entire back body.
Strengthens and stretches the hamstring muscles.
Increases the flexibility of the hip joint.
Strengthens the knee joint and its surrounding tissue and muscles.
Tones the abdominal organs.
Solar Plexus Chakra
(Manipura)
Ego Identity, Personal Power, and Ambition.
Sacral Chakra
(Swadisthana Chakra)
Emotional Identity, Creativity, and Desire.
Root Chakra
(Muladhara Chakra)
Physical Identity, Stability, and Sense of Safety.
1. Stand in Mountain (Tadasana) keeping the feet hip distance width apart and expanding the upper body upwards take a few breaths.
2. Take a deep inhalation and as you exhale, bend forward at the hips and take the upper body downwards bringing it close to the legs at the knee with the forehead, and place the palms on the floor close to your feet. Complete exhalation here.
3. First try to hold the head up placing the fingers on the floor for a few breaths and as you exhale expand the spine at the neck and go deeper inside towards the knees or the shin of the legs and place the palms behind your feet on the floor.
4. Remain here for a few breaths and as you exhale take the spine deeper forward and face closer to the legs. Using the palms on the floor as a good support push the upper chest deeper inside feeling the stretch at the hamstrings.
5. Here the knees remain locked and not bent feeling the stretch at the back of the knees.
Flowing between Half Way Lift and Forward Bend is useful to regulate the breath into a Vinyasa class. For example, use it before to flow into the half series of Sun Salutation, Surya Namaskar, or anywhere else in your practice.
1. In the inhale, Halfway Lift pose.
2. In the exhale, Standing Forward Bend pose.
3. Here you can repeat it for a few reps.
VARIATION
“Patha” (पाद) means “foot” or “leg.”
“Angustha” (अङ्गुष्ठ) means “big toe.”
“Asana” (आसन) means “pose” or “posture.”
In this yoga pose, while forward bending the practitioner typically extends legs and holds their big toes with their 'peace' fingers.
1. From Mountain Half Way Lift, inhale deep bent into your knees with a gaze forward and reach for the feet with your peace fingers and thumb to grab the big toe and elbow outward to go into the pose. (Settle the peace fingers between the second and the big toe just beneath the big toe to grab it and close with the thumb).
2. Exhale, forward bend, and take the elbows wide apart to pull the spine downward.
3. Inhale halfway lift, exhale folding by using the attachment of the upper and lower limbs to extend the spine. Press the feet gently on the floor, without putting too much pressure on the fingers. Pull the belly in to engage the core while in the forward fold.
4. Feel the stretch at the hamstrings and gluteus maximus that support the entire back to go in a forward fold. The attachment acts as a grip for the legs to help stretch the hips and lower back.
5. Remain here in about 5 breaths or more and watch the balance and the body weight.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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