How to do Uttanasana (The Standing Forward Bend Pose): Steps & Health Benefits


Health benefits of Uttanasana include Strengthening Calves, Hamstrings and Hips, Improves Digestive Health, Strengthen Back, Neck and Shoulder, Improves Blood Circulation, Improves the Function of Liver and Kidneys

June 1, 2018


Uttanasana is one of the most important and easiest asana in yoga with lots of health benefits. It is also known as The Standing Forward Bend Pose. The name Uttanasana actually comes from Sanskrit words, where Ut means Intense, Tan means Stretch and Asana mean Pose. it is one of the best stretching pose. 

Uttanasana has lots of health benefits; among that some of the health benefits of Uttanasana include Strengthening Calves, Hamstrings and Hips, Improves Digestive Health, Strengthen Back, Neck and Shoulder, Improves Blood Circulation, Improves the Function of Liver and Kidneys, Relieves Stress and Anxiety, Enhance Sexual Health and Improve Blood Supply to the Head.

Before we go to do this asana, we should know for whom this Uttanasana is not recommended. Those who are suffering from severe back injury, hip injury, and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Uttanasana (The Standing Forward Bend Pose):

  • To start this yoga asana get onto the yoga mat and stand on the yoga mat. Your feet should be shoulder distance apart.
  • Keep your whole body balance on both of your feet equal.
  • Now as you breathe out slowly bend down your upper body from the hips and try to place your chest and stomach on your thighs. 
  • Now try to straighten your knees, If your knees are bent, but keep in mind that your chest and abdomen should touch your thighs. 
  • Once you’re feeling stable in this posture, then cross your forearms, grab your elbows and hang your head down.
  • If your body is allow you can also bring your palms to the ground or hold your heels from behind.
  • Keep in this position and gently breathe in and breathe out.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetition of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, calf, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Uttanasana (The Standing Forward Bend Pose):


Uttanasana Strengthen Calves, Hamstrings and Hips:

Different studies have been proven that regular practice of Uttanasana, can stretch your The Calves, Hamstrings and Hips that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Uttanasana helps to prevent injury in The Calves, Hamstrings and Hips.

Uttanasana Improves Digestive Health:

Different studies have been proven that regular practice of Uttanasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Uttanasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Uttanasana Strengthen Back, Neck and Shoulder:

Different studies have been proven that regular practice of Uttanasana, can stretch your Back, Neck and Shoulder Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Neck and Shoulder Muscles during exercise and other works.

Uttanasana Improves Blood Circulation:

When we are doing Uttanasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Uttanasana Improves the Function of Liver and Kidneys:

Regular practice of Uttanasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Uttanasana Relieves Stress and Anxiety:

While we are doing this Uttanasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Uttanasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Uttanasana Enhance Sexual Health:

Practicing of Uttanasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Uttanasana Improve Blood Supply to the Head:

Different studies has been proven that regular practice of this Uttanasana can improve blood circulation to the brain because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain that helps in the proper functioning of brain.

Health Benefits of Uttanasana