Uttanasana yoga gives a good stretch to the whole body and helps increase 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 a strong stretching posture. The body gets amazing benefits by practicing this asana.

During the practice of this asana, the body is below the heart. Due to this, the blood flow starts going towards the head instead of the legs, due to which a good amount of blood and oxygen starts reaching the brain. The duration to do this asana should be between 15-30 seconds. Know the benefits of Uttanasana and the right way to practice it through this article.


Benefits of practicing Uttanasana
Practicing Uttanasana strengthens the calves, thighs, back, waist, and hips. Muscle pain and other problems can be reduced.
Regular practice of this yoga gives strength to the brain, keeps the mind calm, and can keep away from stress.
Practicing Uttanasana is also effective in the problem of headaches and insomnia.
Uttanasana can be practiced for digestive problems and toning the abs.


Bend down to practice the asana, which strengthens the thighs and knees.
Practicing this yoga provides relief for 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 behind with the hands and keep the feet in a straight line.

Step 4- During this, the chest will keep touching the top of the feet.

Step 5- Now try to press the thighs inward and stabilize the body on the heels.

Step 6- Bend 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 pulling the breath inward, keep the hands on the hips.

Step 9- Slowly rise upwards and stand normally.


Precautions during practice

If there is an injury in the lower back, do not do this exercise.

Do not do this exercise even if there is a strain in the hamstrings and pain in the leg muscles.

This asana can increase the pain in the problem of sciatica.

Avoid practicing Uttanasana if there is pain in the spine.

If there is a problem in maintaining balance, you can take the support of the wall.

(PC: ISTOCK)