Showing posts with label Uttanasana. Show all posts
Showing posts with label Uttanasana. Show all posts

Chair Yoga - Uttanasana


This is a powerful stretch for the entire backside of your body. The chair may be utilized to soften the stance and make it last longer. 

Below are three such versions, each with its own distinct impact. The fourth version shows how to use the chair to improve the stretch. 


Variation 1: 


Resting the head on the seat 

Placing the forehead or crown of the head on the seat allows the brain and eyes to rest deeply. 


Shoulder girdle on the seat (variation 2) 




This variety need more adaptability. 

  • Stand in front of the chair, bend into Uttanasana, and rest your shoulder girdle against the seat's edge.
  •  The neck muscles are released by applying gentle pressure to the base of the neck. 


Front groins against the backrest (variation 3) 



Lean the backrest of the chair onto the front groins. 

  • Tilt the chair to the appropriate angle to adjust the height. 
  • Bend forward, grab the chair's legs, make your back concave, and stare front. 
  • Now take a deep breath and bend into the last posture. 
  • The backrest's contact on the front thighs keeps the groins elevated, generating room in the pelvic area and keeping the pose's horizontal symmetry. 
  • The chair should be held at a steeper angle for taller practitioners.

Standing on the seat (Variation 4) 



This version allows for a deeper stretch. 

  • Place your feet on the seat in front of you.
  • Allow the toes to dangle over the edge. 
  • Legs should be spread to the breadth of the pelvis. 
  • Bend forward and grab the seat or the chair's front legs. 
  • Pull with your arms to enhance the stretch. 
  • The chair offers a grasp for the hands, allowing the arms to stretch the back body much more effectively. 
  • When one is standing at a high altitude, there is a risk of falling. 
  • This variety aids in the overcoming of such fears, as well as the development of balance, stability, and confidence. 


We can employ chairs for support and stability in a variety of standing asanas, allowing us to stay in the posture longer and focus on the finer nuances. 

It also allows folks who are stiff to appreciate these positions. The chair may be utilized in three different ways: behind, in front, or inverted.


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.



Chair Yoga - Uttanasana Or Ardha Uttanasana


Uttanasana and Adho Mukha Svanasana are prepared by Ardha (half) Uttanasana. Beginners who have difficulty bending from the pelvis and prefer to bend from the lumbar area should practice this position before trying full Uttanasana. 

Bending from the lumbar is dangerous since it compresses the vertebra in this area; hence, the chair is used. Stand at the right distance from the chair, extend the arms up to Urdhva Hastasana, and then bend forward. 


Variation 1: 


Outer wrists on the backrest 



  • Place the outside wrists, palms facing each other, on the backrest of the chair. 
  • Lift the arches and kneecaps; open the back of the knees; turn the upper thighs in, and so on. 
  • This simple variation serves to train the legs by raising the arches and kneecaps; opening the back of the knees; turning the upper thighs in, and so on. 
  • It also helps to stretch and concave the back. 


Variation 2: 



Chin on the Backrest 


  • Lifting and holding the chin allows the back to concave and the front spine and neck to extend wider.
  •  Before arching the neck, make sure the spine is extended forward, concaved, and the trapezius muscle is moved away from the neck. 


Variation 3: 




Resting the forehead on the bolster 

By resting the forehead on a soft support, the brain is able to relax deeply. 


Variation 4: 


Resting on the backrest 



  • Stand facing the backrest of the chair and extend the legs apart until the front groins reach the height of the backrest (use a blanket for cushioning). 
  • Lower the head and set the forehead on the seat by bending forward and using the backrest's support to stretch the trunk forward. 
  • Tall persons should extend their legs more apart and relax, making the position similar to Prasarita Padottanasana. 

Variation 5: 



Opens the shoulders 


  • A helper might provide traction to the shoulders to encourage mobility and opening. 
  • The assistant takes a seat in the chair. 
  • In Ardha Uttanasana, the practitioner bends forward, lays his or her shoulders on the thighs of the helper, interlocks his or her fingers with arms spread behind his or her back, and hooks the palms around the helper's neck. 
  • The assistant softly pushes the practitioner's shoulder blades in (towards the floor), moves the upper back skin into the middle back, and bends backward to offer traction to the shoulders. 


Note: When supporting, the helper must be careful and vigilant to avoid overstretching the practitioner.


You may also want to read more about Chair Yoga here.

You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.