Uttanasana is a standing yoga asana in which you have to bend your upper body forward until your fingertips or palms touch the floor or toes. The name Uttanasana is a Sanskrit term, in which Ut means Intense or Powerful; tan means To Stretch Asana means Pose. In English is known as Intense Forward-Bending Pose, Intense Stretch Pose, Standing Forward Bend, or Standing Forward Fold Pose. It’s pronounced as OOT-tan-AHS-ahna.
Uttanasana is very easy to perform, anyone can do it. However, you may face little difficulties for the first few days. This yoga asana gives a good stretch to your back, hips, and hamstrings muscles. It helps to bring relaxation throughout the body and mind.
Practicing it daily will not only improve the blood flow in your body but also helps to treat high blood pressure, headaches, and insomnia. It stimulates your kidney, liver, and the organs of your digestive system, and encourages them to function better.
- Adho Mukha Svanasana (Downward-Facing Dog Pose)
- Paschimottanasana (Seated Forward Bend Pose)
- Janu Sirsasana (Head to Knee Pose)
- Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
- Standing poses or seated forward bends.
Benefits of Uttanasana (Standing Forward Bend Pose)
- It gives a good stretch to your back, hips, hamstrings, and calves.
- It helps to reduce the overactiveness of your brain and provide a calming effect on your mind.
- Improve the blood flow to your brain, which is good to reduce neurological problems and helps to function better.
- Provide a rush of energizing oxygen to your brain cells.
- It helps to treat high blood pressure, headaches, and insomnia.
- It is also beneficial in asthma, infertility, sinusitis, and osteoporosis.
- This asana gives a good massage to your abdomen organs, which improves digestive function.
- Stimulates your kidneys and liver.
- Makes your thighs and knees stronger.
- It helps relieve menopause and menstrual problems.
Steps of Uttanasana (Standing Forward Bend Pose)
- First, you have to stand straight on the floor or yoga mat.
- Now, Breathe in and raise your hands over the head.
- As you breathe out, bend your upper body forward from the hip joints until your fingertips touch your toes, or you can place your palms on the floor if you can.
- Ensure that your knees must be straight, and try to bring your chest closer to the thigh as much as you can.
- After getting into the position completely, let your head hang and keep your neck relax.
- Hold this position for 30 to 60 seconds.
- To come back into the initial position, breathe in, and place your hands on your hips. Now contract your abdomen and core muscles and slowly bring back your body up.
- Relax for a while and repeat this process 4-5 times.
Precaution and Tips
These following points of caution, you should know before you perform this asana.
- Keep 3-4 hours gap between your meal and practice.
- Perform each and every step gently and carefully. Don’t rush otherwise you may hurt yourself. So be careful.
- Avoid this asana if you have lower back or hip injuries.
- Uttanasana is not for pregnant women.
- If you’re suffering from Sciatica, A tear in the hamstrings, Glaucoma, or a detached retina, then you must avoid this asana.
- Migraine patients should avoid this asana. Practicing this asana increase the blood flow to your brain, which may create more stress and leads to a heavy head.
- First, consult with your doctor if you are going through any recent surgery or injuries.
- It will be best if you practice yoga under the guidance of an expert.
Paschimottanasana (Seated Forward Bend Pose) – Steps, Benefits, and Precautions
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