{"id":1586,"date":"2022-05-03T16:09:15","date_gmt":"2022-05-03T14:09:15","guid":{"rendered":"https:\/\/peacock-int.com\/tantra\/?page_id=1586"},"modified":"2023-08-27T17:24:12","modified_gmt":"2023-08-27T15:24:12","slug":"uttanasana","status":"publish","type":"page","link":"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/","title":{"rendered":"Uttan asana"},"content":{"rendered":"<h2 class=\"wp-block-heading has-text-align-center has-black-color has-text-color\" style=\"font-size:24px;font-style:normal\"><span class=\"ez-toc-section\" id=\"Uttanasana_Staande_voorwaartse_buiging\"><\/span>Uttanasana <span class=\"kt-halfopacity\">(Staande voorwaartse buigin<\/span><span class=\"kt-halfopacity\">g<\/span><span class=\"kt-halfopacity\">)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">PAGINA INHOUD<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle tabel met inhoud\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"><\/path><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class=\"ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default\"><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#Uttanasana_Staande_voorwaartse_buiging\">Uttanasana (Staande voorwaartse buiging)<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#ASANA\">ASANA<\/a><ul class=\"ez-toc-list-level-3\"><li class=\"ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#Introductie\">Introductie<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-3\"><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#Techniek\">Techniek<\/a><\/li><\/ul><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#Techniek-2\">Techniek<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#Aandachtspunten\">Aandachtspunten<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#UItwerking\">UItwerking<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#Gezondheidsvoordelen\">Gezondheidsvoordelen<\/a><\/li><li class=\"ez-toc-page-1 ez-toc-heading-level-2\"><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/peacock-int.com\/tantra\/yoga-en-yoga\/asanas\/asanas-introductie\/uttanasana\/#Therapie\">Therapie<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading_0d13d0-df, .wp-block-kadence-advancedheading.kt-adv-heading_0d13d0-df[data-kb-block=\"kb-adv-heading_0d13d0-df\"]{text-align:center;font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading_0d13d0-df mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading_0d13d0-df[data-kb-block=\"kb-adv-heading_0d13d0-df\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading_0d13d0-df img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading_0d13d0-df[data-kb-block=\"kb-adv-heading_0d13d0-df\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading_0d13d0-df wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_0d13d0-df\"><span class=\"ez-toc-section\" id=\"ASANA\"><\/span>ASANA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">Uttanasana zal je hamstrings wakker maken en je geest kalmeren.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\" id=\"oorsprong\" style=\"font-style:normal\"><span class=\"ez-toc-section\" id=\"Introductie\"><\/span><span style=\"text-decoration: underline;\" class=\"underline\">Introductie<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Uttanasana is misschien wel een van de allereerste houdingen die een nieuwe yogi leert.&#xA0;Het is ook een van de meest verkeerd ge&#xEF;nterpreteerde of verkeerd begrepen.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#x201C;In tegenstelling tot wat vaak wordt gedacht, gaat Standing Forward Bend niet over het aanraken van je tenen.&#xA0;Het gaat ook niet om het uitknijpen van alle lengte die je uit je vingertoppen kunt halen&#x201D;, &#xA0;Veel beginners zijn verrast (en een beetje sceptisch) om te horen dat <em>Uttanasana<\/em> niet echt over de relatie tussen vingers en tenen gaat.&#xA0;<br>Het gaat over bijna alles daartussenin !!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Laten we het uitleggen: het Sanskrietwoord&#xA0;<em>uttanasana<\/em>&#xA0;bestaat uit &#x201D;&#xA0;<em>ut<\/em>&#xA0;&#x201C;, wat &#x201C;intens&#x201D;, &#x201C;krachtig&#x201D; of &#x201C;opzettelijk&#x201D; betekent, en het werkwoord &#x201D;&#xA0;<em>tan<\/em>&#xA0;&#x201C;, wat &#x201C;uitrekken&#x201D; of &#x201C;verlengen&#x201D; betekent.&#xA0;Uttanasana is een doelgerichte uitbreiding van het hele achterlichaam, inclusief het gebied vanaf de voetzolen tot aan de achterkant van de benen.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\"><div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/Uttanasana-StandingForwardBend-REV.gif\" alt=\"\" class=\"wp-image-1590\" height=\"300\"\/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<p class=\"wp-block-paragraph\">Deze [stretch] strekt zich uit over de onder-, midden- en bovenrug;&#xA0;stijgt in de nek;&#xA0;en cirkels over de hoofdhuid en terug langs het voorhoofd, om uiteindelijk te eindigen op het punt tussen de wenkbrauwen&#x201D;, zegt Lee.&#xA0;Wanneer je naar voren vouwt in Uttanasana, rekt je deze hele omhulling van spieren en bindweefsel, vanaf het draaipunt van de voorwaartse buiging, het bekken.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Die beweging is een grote klus.&#xA0;Om een &#x200B;&#x200B;diepe en bevredigende rekoefening te vergemakkelijken (niet een die je hamstrings overbelast, of hypergefocust is op het aanraken van de tenen), is het waardevol om deze pose met zorg en intentie aan te gaan.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-medium-font-size has-black-color has-text-color\" style=\"font-style:normal\"><span class=\"ez-toc-section\" id=\"Techniek\"><\/span><span style=\"text-decoration: underline;\" class=\"underline\">Techniek<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Begin in&#xA0;<a href=\"https:\/\/www-yogajournal-com.translate.goog\/poses\/anatomy\/butt\/mountain-pose\/?_x_tr_sl=en&amp;_x_tr_tl=nl&amp;_x_tr_hl=nl&amp;_x_tr_pto=wapp\" target=\"_blank\" rel=\"noreferrer noopener\">Tadasana (Mountain Pose)<\/a>&#xA0;aan de voorkant van de mat met je handen op je heupen.<\/li>\n\n\n\n<li>Buig je knie&#xEB;n lichtjes en vouw je romp over je benen, scharnierend vanuit de heupen, niet de onderrug.<\/li>\n\n\n\n<li>Je handen kunnen naast je voeten landen of voor je op de grond.<\/li>\n\n\n\n<li>Adem in en strek je borst uit om je ruggengraat te verlengen.<\/li>\n\n\n\n<li>Adem uit en druk beide benen voorzichtig naar gestrekt zonder te hyperextensie.&#xA0;Til de knieschijven op en draai voorzichtig je bovenste, binnenkant van de dijen naar achteren.<\/li>\n\n\n\n<li>Op een uitademing strek je je romp naar beneden zonder je rug af te ronden.&#xA0;Verleng je nek, strek de kruin van je hoofd naar de grond, terwijl je je schouders langs je rug naar je heupen trekt.<\/li>\n<\/ol>\n\n\n<style>.kb-row-layout-id_6a34dc-2a > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id_6a34dc-2a > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id_6a34dc-2a > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-lg, 3rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr) minmax(0, 2fr);}.kb-row-layout-id_6a34dc-2a > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id_6a34dc-2a > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr) minmax(0, 2fr);}}@media all and (max-width: 767px){.kb-row-layout-id_6a34dc-2a > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id_6a34dc-2a alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-right-golden kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column_26679b-5f > .kt-inside-inner-col,.kadence-column_26679b-5f > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_26679b-5f > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_26679b-5f > .kt-inside-inner-col{flex-direction:column;}.kadence-column_26679b-5f > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_26679b-5f > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_26679b-5f{position:relative;}@media all and (max-width: 1024px){.kadence-column_26679b-5f > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_26679b-5f > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column_26679b-5f\"><div class=\"kt-inside-inner-col\"><style>.kb-row-layout-id_450a92-2e > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id_450a92-2e > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id_450a92-2e > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id_450a92-2e > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id_450a92-2e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id_450a92-2e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id_450a92-2e alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column_ce509f-d9 > .kt-inside-inner-col,.kadence-column_ce509f-d9 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_ce509f-d9 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_ce509f-d9 > .kt-inside-inner-col{flex-direction:column;}.kadence-column_ce509f-d9 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_ce509f-d9 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_ce509f-d9{position:relative;}@media all and (max-width: 1024px){.kadence-column_ce509f-d9 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_ce509f-d9 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column_ce509f-d9\"><div class=\"kt-inside-inner-col\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<p class=\"responsive-video-wrap clr\"><iframe loading=\"lazy\" title=\"Uttanasana - How to do a Standing Forward Bend, for Beginners.\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/0kOOvLPN23Q?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<\/div><\/figure>\n<\/div><\/div>\n\n<\/div><\/div><\/div><\/div>\n\n\n<style>.kadence-column_c62d8a-be > .kt-inside-inner-col,.kadence-column_c62d8a-be > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column_c62d8a-be > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column_c62d8a-be > .kt-inside-inner-col{flex-direction:column;}.kadence-column_c62d8a-be > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column_c62d8a-be > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column_c62d8a-be{position:relative;}@media all and (max-width: 1024px){.kadence-column_c62d8a-be > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column_c62d8a-be > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column_c62d8a-be\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-advancedheading.kt-adv-heading_17adb9-bc, .wp-block-kadence-advancedheading.kt-adv-heading_17adb9-bc[data-kb-block=\"kb-adv-heading_17adb9-bc\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading_17adb9-bc mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading_17adb9-bc[data-kb-block=\"kb-adv-heading_17adb9-bc\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading_17adb9-bc img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading_17adb9-bc[data-kb-block=\"kb-adv-heading_17adb9-bc\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<div class=\"kt-adv-heading_17adb9-bc wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17adb9-bc\">Je komt in de staande tang door de volgende stappen te doorlopen:<\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Je begint in de berghouding aan de voorkant van de mat met een stevige fundering<\/li>\n\n\n\n<li>Adem in en maakt lengte, eventueel strek je de armen omhoog<\/li>\n\n\n\n<li>Buig op de uitademing vanuit het bekkengebied voorover en plaats de handen waar ze landen<\/li>\n\n\n\n<li>Adem in, maakt lengte van kruin tot zit-bot<\/li>\n\n\n\n<li>Kom op de uitademing eventueel iets dieper in de pose<\/li>\n<\/ol>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading_1b77f9-32, .wp-block-kadence-advancedheading.kt-adv-heading_1b77f9-32[data-kb-block=\"kb-adv-heading_1b77f9-32\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading_1b77f9-32 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading_1b77f9-32[data-kb-block=\"kb-adv-heading_1b77f9-32\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading_1b77f9-32 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading_1b77f9-32[data-kb-block=\"kb-adv-heading_1b77f9-32\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading_1b77f9-32 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_1b77f9-32\">De staande voorover buiging kan je goed verwerken in een flow en is daarom ook een vast onderdeel van de&#xA0;<a href=\"https:\/\/www.happywithyoga.com\/yoga\/egyptische-zonnegroet\/\" target=\"_blank\" rel=\"noreferrer noopener\">zonnegroet<\/a>.<br>Met welk ademhalingsritme je jouw zonnegroet voortzet lees je in onderstaande stappen:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-8f761849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33.33%\"><div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-medium is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/staande-vooroverbuiging-V.jpeg?fit=300%2C300&amp;ssl=1\" alt=\"\" class=\"wp-image-1603\" width=\"253\" height=\"253\" srcset=\"https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/staande-vooroverbuiging-V.jpeg 843w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/staande-vooroverbuiging-V-300x300.jpeg 300w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/staande-vooroverbuiging-V-150x150.jpeg 150w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/staande-vooroverbuiging-V-768x768.jpeg 768w, https:\/\/peacock-int.com\/tantra\/wp-content\/uploads\/2022\/05\/staande-vooroverbuiging-V-600x600.jpeg 600w\" sizes=\"auto, (max-width: 253px) 100vw, 253px\"\/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:66.66%\">\n<ol class=\"wp-block-list\">\n<li>Adem in, kom halverwege omhoog en houd de buikspieren actief<\/li>\n\n\n\n<li>Buig de knie&#xEB;n op de uitademing, plaats de handen aan de mat en stap of spring naar een hoge plank. (ben je een meer getrainde yogi dan kan je er ook voor kiezen om in een uitademing naar een lange plank te komen, je vervolgt het stappenplan dan vanaf punt 5)<\/li>\n\n\n\n<li>Adem opnieuw in, duw je vingers stevig in de mat en activeer het hele lichaam (rug, buikspieren, armen en benen)<\/li>\n\n\n\n<li>Kom op de uitademing in een lage plank<\/li>\n\n\n\n<li>Adem weer in, lift voor&#xA0;<a href=\"https:\/\/www.happywithyoga.com\/houdingen-2\/yoga-cobra-houding\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cobra<\/a>&#xA0;of Upward facing dog<\/li>\n\n\n\n<li>Vind op de uitademing je weg naar Downward facing dog<\/li>\n<\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\" id=\"techniek\"><span class=\"ez-toc-section\" id=\"Techniek-2\"><\/span>Techniek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ol class=\"wp-block-list\" start=\"1\">\n<li>\n<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\" id=\"aandachtspunten\"><span class=\"ez-toc-section\" id=\"Aandachtspunten\"><\/span>Aandachtspunten<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\" id=\"uitwerking\"><span class=\"ez-toc-section\" id=\"UItwerking\"><\/span>UItwerking<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\n<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\" id=\"gezondheidsvoordelen\"><span class=\"ez-toc-section\" id=\"Gezondheidsvoordelen\"><\/span>Gezondheidsvoordelen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"therapie\"><span class=\"ez-toc-section\" id=\"Therapie\"><\/span>Therapie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>Uttanasana (Staande voorwaartse buiging) ASANA Uttanasana zal je hamstrings wakker maken en je geest kalmeren. Introductie Uttanasana is misschien wel een van de allereerste houdingen die een nieuwe yogi leert.&#xA0;Het is ook een van de meest verkeerd ge&#xEF;nterpreteerde of verkeerd begrepen. &#x201C;In tegenstelling tot wat vaak wordt gedacht, gaat Standing Forward Bend niet over het [&#x2026;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":3675,"menu_order":110,"comment_status":"closed","ping_status":"closed","template":"","meta":{"csbAdvScrollBarCursor":"","_crdt_document":"","_uag_custom_page_level_css":"","ub_ctt_via":"","kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","ocean_post_layout":"full-width","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"sidebar","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"on","ocean_display_header":"on","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"17","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"#f44336","ocean_menu_link_color_hover":"#f44336","ocean_menu_link_color_active":"#f44336","ocean_menu_link_background":"#f44336","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"enable","ocean_disable_heading":"enable","ocean_post_title":"ASANA\\\\\\'s Template","ocean_post_subheading":"template","ocean_post_title_style":"centered","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","_kadence_starter_templates_imported_post":false,"footnotes":""},"class_list":["post-1586","page","type-page","status-publish","hentry","entry"],"featured_image_src":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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