Biomechanics of Tadasana & Uttanasana

29 Dec




Nasikagra Mudra to enhance Mula Bandha and to focus the mind. Mula Bandha to create a vertical neutral pelvis. Body weight over heels, not toes. Open eyes gazing towards the horizon past the nose.


Mula Bandha is created during the initial exhalation then held as Uddiyana and Jalandhara bandhas are created during the inhalation combining to create Maha Bandha to strengthen the core, and to connect and align the pelvis with the torso.


The correct alignment of the feet and ankles because they are the foundation of this standing pose. Co-activation of the muscles of the legs to support the knee and align the legs in a lateral, vertical position. The activation of Mula Bandha and the hip flexors to create a neutral vertical pelvis. The activation of Uddiyana and Jalandhara Bandhas to lengthen and straighten the thoracic and cervical spinal curves. Lift the crown of the head towards the ceiling, lift the chin parallel to the floor and gaze at the horizon. Slide the fingers down the lateral vertical line of this asana towards the knees, stretching the trapezius and drawing the shoulders gently away from the neck.


This asana is calming for Vata Doshas and cooling for Pitta Doshas


Focus upon the three lower Chakras; Muladhara, Svadhistana and Manipura, and the elements of Earth, Water and Fire.




Nasikagra mudra (nose tip gazing) to promote Mula Bandha.


Mula Bandha to create a foundation for the spinal forward bend, Uddiyana Bandha to open and aid the movement of the floating ribs towards the knees and Jalandhara Bandha to lengthen the neck.


Create postural integrity in the arches of the feet and the ankles to support the legs. Bend the knees to release the tension in the insertion of the hamstrings. Pivot from the hips and not the lumbar spine. Lengthen the spine and lay the torso along the thighs. Open and lift the floating ribs towards the knees. Straighten the legs by activating the quadriceps antagonistically releasing the hamstrings. Use deep abdominal vertical breathing to create hydraulic pressure in the lower torso. Direct the hydraulic pressure into the lumbar spine to open and lengthen it by contracting the pelvic floor, transverse abdominus and obliques. Rolling up one vertebra at a time, contracting the muscles along the spine, toning and strengthening them.


Uttanasana or Intense Forward Bend Yoga Pose cools Pitta Doshas and calms Vata Doshas


Uttanasana balances Muladhara chakra and calms Svadhistana chakra


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