Uttanasana
Intense Forward-Bending Pose
Uttanasana is a standing pose and a forward bend that functions to lengthen the hamstring and calf muscles, with a secondary stretch of the back. You can use a technique called triangulation to locate the focus of the stretch and deepen it. For example, activate the quadriceps to straighten the knees. This moves the hamstring insertions farther away from their origin on the ischial tuberosities (the sitting bones). Flex the trunk to draw the ischial tuberosities up and away from the hamstring insertions on the lower legs. To produce this action, simultaneously contract the hip and trunk flexors to draw the torso forward while engaging the quadriceps. These actions combine to move the origin and insertion of the hamstrings farther apart, “triangulating” the hamstrings and stretching eh muscle. To add to this stretch, constrain your hands on the mat and attempt to drag them forward by bending the elbows; this draws the trunk further into flexion and exemplifies a secondary action contributing to the primary action of the pose. If you cannot reach the floor, grasp the back of your knees or lower legs and bend the elbows. Because the hands are fixed in place, on the mat or holding the legs, the contractile force of the biceps draws the trunk deeper into flexion. This force is transmitted through the posterior kinetic chain to the pelvis, tilting it forward and lifting the ischial tuberosities, thereby augmenting the stretch of the hamstrings.
Remember that contracting the quadriceps creates reciprocal inhibition of the hamstrings, their antagonist, signaling the hamstrings to relax and move more deeply into the stretch. Experience this in Uttanasana by firmly engaging the quadriceps, and note how the sensation of the stretch changes.
Basic Joint Positions
- The hips flex
- The trunk flexes
- The femurs internally rotate (slightly)
- The knees extend
- The cervical spine is neutral
- The shoulders flex overhead
- The elbows flex
- The forearms pronate
Step 1 ~ Flex the trunk by activating the rectus abdominis. This creates reciprocal inhibition of the lower back muscles, signaling them to relax. Tilt the pelvis forward by contracting the hip flexors, including the psoas, pctineus, and anterior adductor muscles. This signals the hip extensors (the gluteals) to relax.
Step 2 ~ Activate the quadriceps to straighten the knees. (This is a long term strategy, so do what is available to you today. Remember the goal is for your ribcage to be on your thighs, so keep your knees bent until you can move into the full expression of the pose. ) The tensor fascia lata synergizes this action when the knees are straight. Bear in mind that when we stretch a muscle, we also pull on its attachments and passively produce the same movements as when we contract the muscle. Pulling on the gluteus maximus thus externally rotates the thigh. Engaging the tensor fascia lata also turns the femurs in slightly. The cue for this action is to attempt to gently drag the feet apart. Use this action to adjust the femurs, so that the kneecaps point forward symmetrically. The feet do not move, but the femurs turn inward with this cue. The gluteus minimus muscle synergizes hip flexion when the femur is flexed.
Step 3 ~ Pronate the forearms to press the mounds of the palms of the hands into the mat. With the hands fixed on the floor, attempt to bend the elbows by contracting the biceps. This draws the trunk toward the thighs.
Step 4 ~ Draw the shoulders away from the ears by activating the lower third of the trapezius. Keep the hands fixed on the floor, as described in Step 3, and attempt to drag the hands forward by contracting the anterior deltoids. This synergizes the action of the biceps in the previous step to flex the trunk more deeply. Remember to activate the quadriceps when applying these secondary actions so that you create reciprocal inhibition of the hamstrings, helping them to relax into the stretch.
Summary. The steps described above stretch the muscles of the posterior kinetic chain, including the gastrocnemius, hamstrings, gluteus maximus, and posterior portions of the gluteus minimus, quadratus lumborum, and erector spinae.
Thanks to Ray Long – dailybandha.com for co-creating this post.
Yoga Mat Companion 1: Anatomy for Vinyasa Flow and Standing Poses
This posture is one of my very favorite poses. It helps relieve stress and the symptoms of menopause. Reduces fatigue. Friends say it helps with headaches and insomnia. It is so calming. Give it a try. Let me know what unfolds for you.
~ NamasteTweet
