Uttanasana – Standing Forward Bend

Uttanasana – Standing Forward Bend

Uttanasana – Standing Forward Bend

What is Uttanasana – Standing Forward Bend ?

In Sanskrit ‘Ut’ means ‘intense’, ‘tan’ means ‘to stretch’ and ‘asana’ means ‘posture’.

Uttanasana Steps

1. Begin in Urdhva Hastasana.

2. Dive the arms to the outside while folding forward.

3. Make sure that the fold comes from the hips, deepening the hip creases and not from the back.

4. Press the palms flat onto the floor.

5. Engage the quadriceps muscles of the thighs.

6. Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles.

7. Let your head hang.

Uttanasana Benefits

1. It stretches your hips, hamstrings and calves.

2. It strengthens your thighs and knees.

3. It massages your internal organs and helps improve digestion.

4. It cleanses mucous from the Lungs.

5. It relaxes your central nervous system and calms the mind.

6. It helps in relieving stress.

7. It helps in reducing fatigue, insomnia and headaches.

8. It helps in relieving symptoms of menopause and is therapeutic for osteoporosis.

Uttanasana Dos and Don’ts

If you have lower back problems, back or hamstring injury then don’t perform this asana. If you have high blood pressure or ear or eye infection then don’t perform this asana. If you are pregnant then also avoid this asana.