Uttanasana II (with support)
उत्तानासन II (संस्थित)
Uttanasana II with support is a supported forward bend that provides a gentle stretch to the hamstrings and spine. Using the chair allows for a deeper stretch with more support and less strain.
Anatomy Involved
Benefits
- Stretches the hamstrings and spine gently
- Reduces stress and anxiety
- Improves digestion
- Calms the brain
- Provides support for beginners
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back pain
- High blood pressure
- Glaucoma
- Pregnancy (modify with wide stance)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Hinge from the hips, leading with the chest
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Uttanasana II with support is a supported forward bend that provides a gentle stretch to the hamstrings and spine. Using the chair allows for a deeper stretch with more support and less strain.
How to Practice
1. Stand in Tadasana, feet hip-width apart.
2. Place a chair in front of you.
3. Inhale, raise your arms overhead.
4. Exhale, hinge forward from the hips, keeping your back straight.
5. Place your hands on the seat of the chair.
6 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Uttanasana II (with support)
What is Uttanasana II (with support)?
Uttanasana II with support is a supported forward bend that provides a gentle stretch to the hamstrings and spine. Using the chair allows for a deeper stretch with more support and less strain.
What are the benefits of Uttanasana II (with support)?
Stretches the hamstrings and spine gently. Reduces stress and anxiety. Improves digestion. Calms the brain. Provides support for beginners.
Who should avoid Uttanasana II (with support)?
Avoid this pose if you have: Back pain, High blood pressure, Glaucoma, Pregnancy (modify with wide stance).
How many steps are in Uttanasana II (with support)?
Uttanasana II (with support) is practiced in 11 steps. Stand in Tadasana, feet hip-width apart.
Is Uttanasana II (with support) suitable for beginners?
Yes, Uttanasana II (with support) is a beginner-friendly pose suitable for all levels.
What props are needed for Uttanasana II (with support)?
You may use: block, wall. Props make the pose more accessible and comfortable.
What poses should I do before Uttanasana II (with support)?
Prepare with: Standing Forward Bend, Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Uttanasana II (with support) with other poses