Uttanasana - Standing Forward Bend

Uttanasana - Standing Forward Bend Pose

In Sanskrit meaning of Uttanasana, "ut" means intense, "tan" means to stretch or expand and "asana" means posture. We call this pose in English as Standing Forward Bend. But in any language, this incredibly beneficial asana is both therapeutic and revitalized. In Uttanasana your head is under your heart. This allows the abnormal chance of blood to move towards your head (instead of your feet), giving your cells an oxygen-boosting function.

"After completing this asana, the person feels calm and cool, the eyes start shining and the mind feels peaceful ...

Basic Instructions

Stand in Tadasana (mountain pose), keeping the knees pulled up & tight.
Exhale and bend forward at the hips, placing the fingertips on to the floor or on blocks if you can't reach the floor.
(Concave back) keep the legs straight an extend the spine & side trunk forward, lock ahead to keep the chest open & lifted.
Exhale and extend the entrie trunk down and close to the legs, aiming to rest the forehead on the knees.
Pull the kneecaps well up, hold this position for a minute with deep and even breathing.
To come up - inhale lift the head and come back to the concave position, keep the legs straight and come back up to Tadasana.
Stay long through the neck reaching. Your head toward the floor and drawing your shoulders firmly onto the back bring your gaze to the shins. To come out of it on asana inhale.

Benefits of Uttanasana - Standing Forward Bend Pose

Strengthens the thighs and knees.
Stretches the hips, hamstrings, and calves.
Keeps your spine strong and flexible.
Reduces stress, anxiety, depression, and fatigue.
Calms the mind and soothes the nerves.
Relieves tension in the spine, neck, and back.
Activates the abdominal muscles.
Eases symptoms of menopause, asthma, headaches, and insomnia.
Stimulates the kidneys, liver, spleen, Improves digestion.
May lower high blood pressure.
Therapeutic for infertility, osteoporosis, and sinusitis.

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