Today I would like to speak about forward bend yoga poses in general and one specific yoga pose – the uttanasana or the standing forward bend pose. This is a seemingly simple and very widely used pose; one that is routinely performed in numerous yoga classes around the world. However, the forward bend has many positive impacts – for the body as well as for the mind. So what is uttanasana and what are the benefits of this yoga pose?
How to perform uttanasana or the standing forward bend yoga pose
Uttanasana is done by itself as well as a part of the Surya Namaskar (sun salutation) sequence. This pose is usually performed subsequent to the Urdhva Hastasana which requires the arms to be raised up and stretched overhead on either side of the head. The arms are then swept downward hands toward the floor while hinging and bending at the hips.
Advanced yogis and more flexible individuals will be able to place their palms flat on the floor and bring their faces close to their knees. As a variation one can reach one’s hands behind the knees or even fold them around the head. There are other standing and seated variations of the forward bend as well.
Physical benefits of doing forward bend yoga poses
Firstly, of course, there is the tremendous benefit of stretching the entire spine to strengthen it and maintain good spinal health. This pose opens out the entire back, stretches the back of the legs and neck as well. It also helps improve the posture making the body stand erect and tall. This aasan can help to align the spine. It can also reduce the ill effects of long periods of sitting and performing repetitive tasks such as computer use. Uttanasana can help relieve back pain and also helps to prevent its recurrence.
This aasan has a positive impact on the legs – particularly the hamstrings and the buttocks – freeing up the muscles and reducing the tension in the area. It also results in a sort of internal massage of the body’s organs. As the organs are positioned opposite to the gravitational force, this helps to improve blood circulation, stimulate the bowels and so on. As the blood travels to the down bent head this pose has the added benefit of preventing premature wrinkles as well!
Emotional benefits of forward bend yoga poses
There are mental and spiritual gains to be made by performing the uttanasana and other standing and seated forward bend yoga poses. As the body folds forward and inward towards itself, this automatically turns the mind inward in self contemplation. As the body folds forward, this is a symbolic supplication to the force of the universe – an energy that is greater than the individual, but paradoxically a part of each individual.
We find ourselves not only paying obeisance to the universal power but also giving thanks for the very life force that pulses through us. In that moment when you perform that forward bend pose there is a moment of humility. The deeper you bend, the humbler you become as a human. This is where we recognize not only how inconsequential each one of us is, but also how powerful we each have the potential to be! These are the mental processes that help us shed toxic stress and become more at one with our own inner selves.