Uttanasana Intense Forward-Bending Pose, Intense Strech Pose, Standing Forward Bend, Standing Forward Fold Pose, or Standing Head to Knees Pose, is an asana

Asana

Asana is a body position, typically associated with the practice of Yoga, originally identified as a mastery of sitting still, with the spine as a conduit of biodynamic union...

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Etymology

The name comes from the Sanskrit words

Ud (उद्; ud) = prefix for verbs or nouns, indicating superiority in location, rank, power, intensity

Tana (तान; tāna) = "stretched"

Uttana (उत्तान; uttāna) = "intense stretch" or "straight" or "stretched", and

Asana (आसन; āsana) meaning "posture" or "seat".

Description

The pose consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.

Anatomical focus

The pose provides a complete stretch to the entire back of the body, particularly the hamstrings.

Contraindications and cautions

This pose has been criticized by some practitioners of kinesiology, physical therapy, and others, who recommend a seated rather than standing forward bend.

Alternative pose

Paschimottanasana

Paschimottanasana

Paschimottanasana , Seated Forward Bend, or Intense Dorsal Stretch, is an asana.Together with Padmasana , Siddhasana and Vajrasana , this pose is an accomplished pose according to the Shiva Samhita...

 is a safer, sitting variant of this frontbend

Frontbend

A frontbend is a contortion position where the body is curved forward at the hips and spine. In an extreme frontbend, some contortionists can place the backs of their knees behind their shoulders.-See also:...

 which relies more upon active flexibility of the muscles in its later stages. It is more difficult to attain similar flexibility since gravity cannot passively aid the stretch as much as in Uttanasana. Once the hands are able to bear more and more weight in Uttanasana it becomes safer and the difference in safety and customizability becomes less.

Variations

This posture has a very large number of variations and associated techniques.

• Ardha Uttanasana
• Niralamba Uttanasana
• Parsva Bhaga Uttanasana
• Purna Uttanasana
• Tiryang-Mukha Uttanasana