Uttanasana (Standing Forward Fold Pose) – How To Do And Benefits

Yoga is a nonchalant fitness process, a well laid out and planned fitness regime that attacks the right joints and junctures without wearing you out too much. Yoga can be performed from the comforts of your own home making it a sturdy and popular means to tackling stubborn curbs while keeping your mind and mental sanctity at a pleasant place. Yoga doesn’t include the hassle of gym clothes and upbeat music. In fact, yoga is all about relaxing, allowing the mind and the body to get in sync as your mental status relaxes to a deep tranquil space and you performing the soft movements all your body to get accustomed to the soft fitness routine. To day will talk about one of the best yoga poses is uttanasana yoga.

Uttanasana (Standing Forward Fold Pose) - How To Do And Benefits
Uttanasana Yoga:

Do you know about uttanasana? Nowadays, all the peoples become so much health conscious so that they prefer yoga to stay fit. Uttanasana otherwise “intense forward bending poses” is a foundation in pretty much each style of yoga. It is utilized as an alteration poses, a resting posture, moreover can still be prepared pretty energetic if you recognize how to connect the right muscles. This standard forward fold or standing head to knee pose moreover has an excess of variations, all with their personal exclusive health benefits.

How To Do Uttanasana (Standing Forward Fold Pose) Steps, Precautions And Benefits:

So, In this article we write-up and will discuss the what are the steps and how to do this uttanasana and precautions and benefits of the uttanasana pose.

Step By Step Instructions For Uttanasana Yoga:


  • Position on your mat by your feet shoulder gap at a distance moreover similar to each other.
  • Push your feet downward in to the ground moreover ground yourself strongly.
  • Nowadays exhale and gently curve down from the hips (not the stomach) also set your chest also stomach on your thighs.
  • While a learner, you might have to bend your knees to a little extent to full this.
  • Uncertainly your knees are deposit, validate that they are simple above your toes also not initial out in otherwise outside.
  • Slowly begin to flatten out your legs however confirm that your chest also stomach not ever okay your thighs.
  • Elevate your hips since you make directly through your hamstring muscles all the while firm your heels into the ground.
  • Formerly you feel constant; touchy your forearms take grasp of your elbows also dangle your head down.
  • In Case you are flexible, you can try to bear your palms to the exterior otherwise clutch your heels from behind.
  • Begin by hold this pose for 30 seconds and gradually attempt your way to 1 minute at a time.
  • While you grasp the pose, gently inhale and exhale. As you breathe in, boost and raise your torso and with each out breathe effort to go deeper plus deeper into extend.
  • Extra way to broaden the bounce is to shift on to the balls of your feet also thin to some extent forward. This bounces the back of your legs and permits you to grab the pose for comprehensive.
  • Avoid closing your eyes all through this pose and you will drop your sense of balance.
  • To free the pose, place your hands backside on to your hips and by a deep breath in, extend your back and begin able to standing pose.

See More: Benefits of Shavasana

Benefits Of Uttanasana Pose:

  • Working this asana help to recover the suppleness of assorted body parts, counting the spine, sciatic nerves, hips, tendons and ligaments of legs.
  • Calming the brain cells, revive and stimulate the nervous system.
  • It improves digestion and functioning of the kidneys moreover liver.
  • Uttanasana Strengthen the leg muscles, knees also spine.
  • It has been experiential that this asana help to revitalize the spinal nerves of a person moreover also tone the kidneys, liver, and Uttanasana improves blood circulation in the legs and also increases the suppleness of the hamstrings.
  • Relieve high blood pressure, sinusitis, asthma, osteoporosis and infertility.
  • By soothing the brain cells, Uttanasana helps revitalize and invigorate the nervous system.
  • This asana provides nourishment to the facial skin, scalp, and even the hair roots.
  • Reduces strain, anxiety, hopelessness, and fatigue.
  • Improves blood circulation and cellular growth.
  • Uttanasana helps provide a complete stretching exercise to the entire back side of your body.
  • Bounces the hips, calves and hamstrings, Stimulates nervous system and the endocrine.
  • Eases symptoms of menopause, asthma, headaches, and insomnia.
  • This asana has proved to be beneficial for people suffering from anxiety. It also improves eyesight and hearing.

See More: Pavanamuktasana Benefits

Precautions For Uttanasana Yoga (Standing Forward Fold Pose):

Even though uttanasana is usually a pretty safe approach to body fitness, but at times mishaps do occur and when and if it does, we need to be prepared or at the least knowledge about the situation. Even though there is no hard and fast rule regarding the dos and don’ts, there are a few precautions that one should know about before opting to try out this yoga pose.

  • Since this is a breathing exercise that includes you having to suck in your gut to get in sync with the exercise movement, it is best if you perform this empty stomach or with a well digested stomach. This is why food intake should be spaced a few hours back allowing the food to gel in with the body.
  • You might be a patient of vertigo and in that case it is usually recommended that you opt out of this exercise. Vertigo is the feeling of dizziness or spinning which might be heightened when you turn your head upside down.
  • The same feeling of vertigo may arise from lack of food in your stomach so even though it is advised that you perform this empty stomach, make sure you have had food intake a few hours prior to this to avoid the feeling of light headedness.
  • If you have ever been a victim to a slip disk at the back, chances are that the same phenomena may occur as you stretch your back and marrow trying to get a hold of the back of the leg. In this scenario, either make sure you space your stretches perfectly or simply opt out of this.

See More: How To Do Kapalbhati Yoga