How to do Standing Forward Bend Pose Uttanasana), Benefits, Precaution

Standing Forward Bend Pose (Uttanasana)

What is Standing forward bend pose (Uttanasana)

The word Uttanasana is made up of two words in which the first word “Uttan” means “stretched” and the “asana” means “pose”.

This asana, also known as Hastapadasan, is known in English as the Intense Forward-Bending Pose, Standing Forward Bend and Standing Forward Bend.

These asanas are one of the classic yogas of Surya Namaskar. These are a good yoga for creating muscle in the muscles of the body.

Keep in mind these things before doing Standing forward bend pose

Before practicing this asana, you should empty your stomach and intestines. Make your meal at least four to six hours before doing the asana so that your food is digested and there is enough energy to do it during exercise.

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Steps of Standing Forward Bend Pose

Standing forward bend pose or uttanasana

  • To perform Uttanasana stand in Tadasana or upright.
  • After this, keep your two hands on your waist while taking the breath inward.
  • Now while keeping your breath outward, bend the body from here at the waist and bend down.
  • Keep in mind that keep your torso, that is, your upper part straight, just turn from here to the waist.
  • Remove both your hands from the waist and try to touch the ground.
  • Allow your head to hang in an independent position and not create any splash on your neck.
  • Try connecting your head with your feet.
  • Stay in this position for a few seconds to the best of your ability.
  • Now take your breath in for your initial arrival, keep your waist straight.

Benefits of Standing Forward Bend Pose

  • This asana gives a good stretch to the back, hips, calves and ankles.
  • Calms the mind and relieves anxiety.
  • Relieves headache and problems of insomnia.
  • Improves digestion by giving a good massage to the inner digestive organs of the stomach.
  • Activates kidney and liver.
  • Also makes thighs and knees strong.
  • This asana cures high blood pressure, asthma, impotence, sinusitis, and osteoporosis.

Avoid practicing this asana if you have the following problems

  • Do not perform this asana if you have a lower back injury.
  • If you have back pain do not do this asana.
  • Tear in the hamstrings
  • Sciatica
  • Glaucoma
  • Initially, do Uttanasana under the supervision of a yoga trainer.
  • You can do this asana on your own as well.
  • Always consult a doctor before starting the practice of Uttanasana.
  • Pregnant women should not do this asana

Do this asana before doing Standing Forward Bend Pose 

Downward-facing Dog Pose (Adho Mukha Svanasana)
Head-to-knee forward bend (Janu Sirsasana)
Seated Forward Bend pose (Paschimottanasana)
Reclining hand-to-big-toe pose (Supta Padangusthasana)

My Opinion:

In the beginning, you may find it difficult to do the stretches required to perform this asana.

To make this posture easier, bend the knees slowly and imagine the sacrum deeply penetrating the back of the pelvis.

Now, reduce the distance between your tailbone and pubis. As you begin to feel resistance, push the upper part of your thighs backward and push your heel down.

Straighten your knees. Make sure that you do not lock your knees when you straighten them.


6 thoughts on “Standing Forward Bend Pose (Uttanasana)

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