Skip to main content

Uttanasan or Standing Forward Bend pose - Steps and Benefits

Uttanasan is almost similar to Paschimottanasana, only difference is Paschimottanasana is Seated Forward Bend Pose and Uttanasan is Standing Forward Bend Pose. In the initial stages, it looks very difficult to get this pose done successfully. You can't even touch your toes. But after few days practise, it seems achievable.
This asana is included in Surya Namaskar (Sun Salutation) as Position 2 and position 9.
There are few steps that are useful to achieve the final position of this asana.

Uttanasan or Standing Forward Bend pose  - Steps and Benefits
You might like our post 
How to do Karnapidasana - Steps and Benefits

Steps of Uttanasan (Standing Forward Bend Pose) -

Step 1 -
Stand on the floor in relaxed position. Raise your hands and stretch your body with little ease not too much.
Now, try to bend yourself slowly from the hip and try to touch your knees with hands and then if possible try to touch shin.
keep yourself in same position for 2-3 seconds.
Then get back in standing position slowly.
Step 2 -
Stand on the floor in relaxed position. Raise your hands and stretch your body with little ease not too much.
Now, try to bend yourself slowly from the hip and try to touch your knees with hands and then if possible try to touch shin.
Then, try to touch the floor with your hands and try to keep your head parallel to your hands.
keep yourself in same position for 2-3 seconds.
Then get back in standing position slowly.
Step 3 -
Stand on the floor in relaxed position. Raise your hands and stretch your body with little ease not too much.
Now, try to bend yourself slowly from the hip and try to touch your knees with hands and then if possible try to touch shin.
Then, try to touch the floor with your hands and try to touch your knees with your head.
keep yourself in same position for 2-3 seconds.
Then get back in standing position slowly.
This seems little difficult to do, but if you follow above steps properly in order given, you can do it very soon.

Precautions Uttanasan (Standing Forward Bend Pose) -

Do this asana with empty stomach.
Don't do it at least 3-4 hours before, after having food.
In the initial stages, do this asana up to 5-6 seconds and increase by 2-5 seconds every week.
After getting command over it, can be done up to 1-2 minutes as well but Paschimottanasana is always better as it is done in seating position and so it has less risk of falling on ground.
Try to keep your balance of the body as well.
Keep breathing normal while doing this asana. But, specially while in bending position try to exhale and while releasing asana/pose try to inhale.

Benefits of Uttanasan (Standing Forward Bend Pose) -

As this asana generates a pressure on backbone, thigh, muscles of back, muscles of hand, forearms, shoulder, waist etc. which ultimately increases the strength of those muscles.
Due to a systematic stretching to muscles, it reduces the chances of pains in all above mentioned organs/muscles.
This increases the strength of legs.
Improvement in good functioning of nervous system.
It improves the functioning of digestion system.
Reduces the chances of back aching and gives a good shape (V shape) to back.
Due to contraction of muscles in stomach, it reduces the chances of piles, Diarrhoea.
It reduces extra layer of fats on stomach(tummy).

In the above article, we have  learnt Steps and Benefits of Uttanasan. This is a real secret of good health that do keep practising it daily and it will give you better result as a good health. 

Popular posts from this blog

Karnapidasana - Steps and Benefits

Yoga is one of the mysterious exercise that no one can completely extract it so far. Everyday, the researchers of the yoga get something new, either new knowledge or new results. Our today's topic is next level asana called Karnapidasana. In this article we will learn, How to do Karnapidasana. Also, this article will tell you Steps and Benefits of Karnapidasana.
This is one steps ahead of Halasana (Plow Pose). So, if you get a command over Halasan (Plow Pose) first, it will be easy for you to do it.

You might like our post How to do Bhujangasan or Cobra pose Steps of Karnapidasana Lie down on the back with stretched body and legs (This is a foundation step).
Now, keep your hands on the floor, straight, in rest position and parallel to your legs.
Slowly lift your legs upward. As, it will be difficult in first attempt, bend your legs/knees to make it easy to lift in upward direction.
Now, try to lift your waist in upward direction. This will automatically push your legs toward you…

Padangusthasana steps and benefits

Padangusthasana is a pose in which we lift and balance our body on the either of the toes. Pada means leg, Angustha means Big toe, Asana means pose. In this asana, we try to balance our body on only one toe.

You might like our post How to do Gomukhasana or Cow Face Pose Steps of Padangusthasana Step 1 Sit on the floor with stretched legs in front of you.
Now, bend your left leg and bring the foot to the left buttock.
Then, bend your right leg and place the right foot next to the left foot.
Shift the weight forward onto the toes and place your hands by your sides for support.
(This is basic step. First try to master this step.)
Step 2 Now, Lift the right foot up and place it on the left thigh.
Keep the left thigh parallel to the ground. Adjust the left heel so that it presses against the perineum.
The entire body weight is now borne by the toes and ball of the left foot.
Once you master the above position, join the palms in front of the chest.
Precautions to take before doi…

Pranasana - Steps and Benefits

You might like our post How to do Shalabhasan or Grasshopper pose Pranasana Steps - Sit upright on the ground and relax yourself.
Now, keep your legs straight in front of you.
Bend the left knee and keep the left foot on the right thigh.
Bend the right knee bringing the sole of the right foot to the ground in line with the left knee.
Now, try to keep right arm on some distance (as much as possible) from the body but that arm should be below the right knee.
Keep left arm near the body for support.
This is Pranasana. This should be done from other side also to keep the balance of the exercise.
Precautions to take before doing Pranasana - Do this asana with an empty stomach. Don’t eat anything 3-4 hours before doing this asana.
Don’t do it forcefully. Do it, till you fill comfortable otherwise it will harm you.
Take doctors advice before starting to do this asana. Weak people should do it very carefully.
Do this pose in the morning.
Beginner – Do it for 5-6 seconds and 2-3 repetition …