Uttanasana with Head on Blocks
उत्तानासन (सिर ब्लॉक पर)
Uttanasana with Head on Blocks is a supported forward bend that provides a gentle stretch to the hamstrings and lower back while promoting relaxation. The blocks allow for a deeper release in the neck and shoulders.
Anatomy Involved
Benefits
- Stretches the hamstrings and lower back
- Relieves stress and anxiety
- Calms the brain
- Reduces fatigue
- Gently stretches the neck and shoulders
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back pain
- Glaucoma
- High blood pressure (use caution)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 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
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Bend knees deeply, ensure spine is long, use enough blocks for support.
glaucoma
Ensure head is not below heart level, use more blocks to elevate head.
hypertension
Ensure head is not below heart level, use more blocks to elevate head.
Target Areas
Practice Flow
About this Pose
Uttanasana with Head on Blocks is a supported forward bend that provides a gentle stretch to the hamstrings and lower back while promoting relaxation. The blocks allow for a deeper release in the neck and shoulders.
How to Practice
1. Stand in Tadasana, feet hip-width apart.
2. Place two blocks in front of your feet, shoulder-width apart.
3. Inhale deeply, and as you exhale, bend forward from your hip joints, keeping your back as straight as possible.
4. Maintain a long spine and engage your abdominal muscles.
5. Rest your forehead on the blocks. Adjust the height of the blocks so that your head can rest comfortably without straining your neck.
5 more steps remaining
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Frequently Asked Questions
Common questions about Uttanasana with Head on Blocks
What is Uttanasana with Head on Blocks?
Uttanasana with Head on Blocks is a supported forward bend that provides a gentle stretch to the hamstrings and lower back while promoting relaxation. The blocks allow for a deeper release in the neck and shoulders.
What are the benefits of Uttanasana with Head on Blocks?
Stretches the hamstrings and lower back. Relieves stress and anxiety. Calms the brain. Reduces fatigue. Gently stretches the neck and shoulders.
Who should avoid Uttanasana with Head on Blocks?
Avoid this pose if you have: Back pain, Glaucoma, High blood pressure (use caution).
How many steps are in Uttanasana with Head on Blocks?
Uttanasana with Head on Blocks is practiced in 10 steps. Stand in Tadasana, feet hip-width apart.
Is Uttanasana with Head on Blocks suitable for beginners?
Yes, Uttanasana with Head on Blocks is a beginner-friendly pose suitable for all levels.
What props are needed for Uttanasana with Head on Blocks?
You may use: block. Props make the pose more accessible and comfortable.
What conditions does Uttanasana with Head on Blocks help with?
Uttanasana with Head on Blocks is therapeutic for: flexibility, anxiety, insomnia, back pain, neck pain.
What poses should I do before Uttanasana with Head on Blocks?
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 with Head on Blocks with other poses