Health and Beauty

How and why to do Uttanasana (Stork Pose)?

Uttanasana, also known as Stork Pose, is a full-body stretch commonly practiced as a transitional pose in Vinyasa yoga classes. It is part of the Surya Namaskar (Sun Salutation) asana sequence practiced in Hatha Yoga. Yogis can also practice holding this pose for an extended period of time during their own practice to reap the benefits of its profound stretches. This forward bend position is ideal for compensating for back bends.

In Sanskrit, the ancient Indian language from which yoga originated, Ut is a term meaning “intent or intensity,” Tan means “stretching or stretching” and Asana means “posture.” Therefore, the word “Uttanasana” means “intense stretch pose”, referring to its intense stretch that works the hamstrings, extending the lower back and the entire back of the body, from the legs to the top of the head.

Muscles used in stork pose.
Illustrative credit © Aliaksandr Makatserchyk
  1. Get into mountain pose (tadasana). Stand with your feet hip-width apart on a yoga mat.
  2. Inhale deeply.
  3. Exhale and slowly bend your knees forward while moving your hips and tailbone back slightly;
  4. Place your hands on the floor next to your feet. Your chest should be over your feet.
  5. You should feel a stretch in your hamstrings. If not, straighten your legs a little more;
  6. Hold this position for 5 to 10 seconds.
  7. Tighten your abdominal muscles, inhale, then place your hands on your knees.
  8. Come back up slowly;
  9. Perform Uttanasana 5-6 times, 3-4 times a day.

Training tips

  • Never exceed the stretch limits when practicing this asana. This may lead to a hernia or muscle or back injury.
  • Since this asana involves almost your entire body and muscles, it is important to do a short warm-up session before starting Uttanasana.
  • Always practice this asana early in the morning, on an empty stomach. This happens when your mind is fresh and your bowels and stomach are empty.
  • People who suffer an injury to their legs, arms, shoulders, or neck should not practice Uttanasana until they have fully recovered.

Who can perform Uttanasana?

Being a relatively easy pose, anyone can perform Uttanasana. It is especially recommended for:

  • People who frequently suffer from stress, anxiety, and depression;
  • People who suffer from frequent headaches, sinus and migraines;
  • People who have difficulty sleeping properly or who have been diagnosed with insomnia;
  • People who suffer from frequent digestive problems;
  • People with stiffness, pain or inflammation in the joints and muscles.
  • People with kidney and liver problems;
  • People who suffer from lung problems such as shortness of breath, asthma, etc. ;
  • People with fertility problems;
  • Seniors can also perform Uttanasana gently;
  • People who want to lose weight;
  • People who want to improve coordination and balance.

How and why to do Uttanasana (Stork Pose)?

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