Standing Forward Bending Pose - Uttanasana

"Uttanasana" is a sanskrit word, where "uttana" means intense stretch and "asana" means posture.

In this posture an individual, who is a beginner should try to keep the palms on the ground without bending the knees. This posture helps to have a good boost of oxygen to the head. Uttanasana is also known as standing forward bending pose

Benefits of Standing Forward Bending Pose

• This yoga posture helps in proper functioning of kidneys, liver and spleen.

• Releases the pain in spine and neck.

• It tones the organs in the abdomen and helps to improve the digestion system.

• Practicing this posture also helps to reduce fat around belly and hips.

• Uttanasana helps to improve the strength of thigh muscles and knees.

• It helps to reduce fatigue, insomnia and helps with the symptoms of menopause.

• This asana helps to relieve depression and stress as the blood gushes to the brain.

• Practicing this posture helps to be calm and soothes the nerves.

Step-by-Step Instructions

Step 1

Stand keeping both the legs little apart, if you are comfortable then try to decrease the gap between the legs. Keep the hands on the hips and exhale. Then bend your upper body so that, the chest and stomach touches the thighs of your legs.

Step 2

Now try to keep the knees straight ( beginners can bend a little bit till they learn to keep it straight) and try to keep your palms on the floor in front of your toes or else keep the palms behind the ankles.

(If the knees are bent then make sure that it is bent forward and not inwards or outwards.)

Step 3

Breathe normally. Try to stay in this posture for a minute. With your every inhale, try to stretch/lengthen slightly the front torso(trunk of human body) and with each exhale release fully while bending.

Step 4

Don’t just get back straight; first get your hands back on the hips and with deep inhale breath come back to the standing pose. If you feel any pain in your back then don't go further. Also it would be good to follow this up with backward bending poses as counter poses.

IMPORTANT

• Avoid practicing this posture if you're suffering from any injury of hips, knees, legs or shoulders. And, those with stiff lower back should perform this pose with care without strain.

• People who have any kind of heart issues should consult a physician before performing the posture.

• As this asana will put pressure on your stomach, that's why pregnant women and women during their menstruation should avoid doing it.