Uttanasana yoga gives a good stretch to the entire body and helps in increasing the oxygen supply to the brain. This asana is also called Standing Forward bend Pose or Intense Stretch Pose in English. Uttanasana is a Sanskrit word, which means intense stretching posture. The body gets amazing benefits by practicing this asana.
During the practice of this asana, the body remains below the heart. Due to this, the blood flow starts towards the head instead of the legs, due to which a good amount of blood and oxygen starts reaching the brain. The duration to perform this asana should be between 15-30 seconds. Know the benefits of Uttanasana and the correct way to practice it through this article.
Benefits of practicing Uttanasana
The practice of Uttanasana strengthens the calves, thighs, back, waist, and hips. Muscle pain and other problems may be reduced.
Regular practice of this yoga strengthens the brain, keeps the mind calm, and can stay away from stress.
The practice of Uttanasana is also effective in the problem of headaches and insomnia.
Uttanasana can be practiced to help with digestive problems and toning the abs.
To practice the asana, one bends downwards, which strengthens the thighs and knees.
Practicing this yoga provides relief from problems like high blood pressure, asthma, sinusitis, and osteoporosis.
Method of practicing Uttanasana
Step 1- Stand straight on the yoga mat and place both hands on the hips.
Step 2- Now while inhaling, bend the waist and bend forward.
Step 3- Then hold the ankle backward with hands and keep the legs in a straight line.
Step 4- During this, the chest will keep touching the feet.
Step 5- Now try to press the thighs inwards and stabilize the body on the heels.
Step 6- Tilt the head downwards and look between the legs.
Step 7- Stay in this posture for 15-30 seconds and slowly come back to the starting position.
Step 8- While inhaling, place the hands on the hips.
Step 9- Slowly rise upwards and stand normally.
Precautions during exercise
Do not do this exercise if you have a lower back injury.
Do not do this exercise even if you have strain in the hamstrings and pain in the leg muscles.
In the case of sciatica, this asana can increase pain.
Avoid practicing Uttanasana if you have spine pain.
If you have a problem in balancing, you can take support of the wall.
(PC: ISTOCK)
