Uttanasana (Standing Forward Fold Pose)

Uttanasana (Standing Forward Fold Pose)

Uttanasana is Sanskrit word, “ut” means intense, “tan” means to stretch or extend and “asana” means pose. In English, we call this pose the Standing Forward Bend. But in any language, this incredibly beneficial posture is both therapeutic and revitalizing. In Uttanasana, your head is below your heart. This allows the unusual occasion for blood to rush to your head (rather than your feet), giving your cells a rejuvenating boost of oxygen.


  • Hinge from the hip crease, tilt the rim of your pelvis forward, and bend your knees to bring your torso forward.
  • Bring your palms on the floor in front of your feet and lengthen all the way from your tailbone to the crown of your head.
  • Feel length on the front and the back side of the body (although a gentle rounding in the spine is only natural).
  • Release your spine toward the earth. Feel space between the vertebrae.
  • Feel space between your hips and your ribcage.
  • Relax your shoulders, neck, and facial muscles.
  • Feel the vertebrae opening on the back side of your body. Breathe into these spaces. Discover freedom and spaciousness there.
  • Slowly roll back up to mountain pose.

Benefits of Standing Forward Bend Pose:

  • Stretches the hips, hamstrings, and calves
  • Strengthens the thighs and knees
  • 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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