Standing Forward Bend Pose (Uttanasana) How to do & Benefits

A girl is doing Uttanasana / Standing Forward Bend Yoga Pose
Uttanasana


                  Pronunciation -        ut-ta-na-sa-na
                  Meaning –Uttanasana ’ is the Sanskrit word. 
                                                                            It means a ‘Standing Forward Bend’.
                                                                                And asana means 'Posture' or 'Pose'.
                   Difficulty – 5 out of 10. (depending on your legs flexibility)


                    This is one of the best Yoga Pose for Relaxation and my Favorite too.

How to do Standing Forward Bend Pose  Or  Uttanasana?

Steps –

           1) Stand straight with legs together and hands straight down touch to the side of the thighs, like we did in Tadasana’s 1st step.

          2) Take couple of deep breath and calm your mind.
                   While exhaling last deep breath, slowly bend forward from your Hip-joint, not from the waist. (There is big difference between bending from Waist and Hip-Joint.) Do not bend your knees.

          3) If you are regular Yoga practitioner and your body flexibility is moderate level, then after bending forward, grip your back of ankle and slowly-slowly pull until your head touch to the knees. (For beginner & advance level variation of this yoga pose, see at the end of this article.)

A girl is showing Uttanasan variation for Moderate flexibility level / standing forward bend pose
Uttanasana Variation 2
Variation for beginner & expert are at the end of this article...

          4) Stay in this pose or Hold this pose for 30 seconds to 1 minute. 10 seconds are enough for beginner.
             Gently breath from Nostrils. Your breathing must be gentle and at normal depth, while doing this Yoga pose.

          5) Then slowly come back to the original / starting position.
                     Stand straight with legs together and hands straight down touch to the side of the thighs.    

 Note –

          a) Do not bend from Waist, only bend from Hip-Joint.
          b) Do not bend your knees, your legs must be straight.
          c) Do not try to bend beyond your limit. I already specify instruction for different level of flexibility.

Important :-
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Do not practice Yoga on hard surface, it will hurt your skeleton and internal organs too. So must do on  Yoga Mat.
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Benefit –

          a) Standing Forward Bending Pose is good for Stomach, Kidney, Liver and Heart functioning.
          b) This Yoga pose, helps to strengthen leg muscles like hips, thighs, calf’s etc.
          c) Regular practice of this yoga pose increase concentration.
          d) Regular practice of this yoga pose improves balance and co-ordination of the body.
          e) This Yoga pose, helps to remove fatigue and laziness.

Limitation –

          a) Those who have knee-joint pain or ankle-joint pain should avoid doing Standing Forward Bend pose or Uttanasana.
          b) Those who have back pain also should avoid doing this Yoga pose.
          c) Avoid this Yoga pose, if you are feeling like qualm or reel.

      

Variation - 

                 Variation of this Yoga pose, totally depend on your Body flexibility (specially leg).

             * If you are beginner and doing this yoga first time then obviously your hands will not touch to the floor or Yoga mat, so just cross your forearms and hold your elbows. After this - read / do Step 4.

             * If your body flexibility is more than Moderate level, then after bending forward from hip-joint touch your palms to the ground or Yoga mat. Once you touch your palm slowly try to touch your head to below the knees.

A girl is showing Uttanasan variation for more than Moderate flexibility level / standing forward bend pose
Uttanasana Variation 3



 Variation 4 for Yoga Expert, read below...

              * If your body flexibility is really great then I have really great variation for those people. Some different steps for them. 
First : Stand with shoulder width apart, so there will be lot of distance or gap between legs. 
Second : Slowly - slowly Bend from hip-joint. 
Third : Try to bring your head beyond your legs. At comfortable level & limited. Do not try to pull beyond your capacity.

A girl is showing Uttanasan variation for vigorous flexibility level / standing forward bend pose
Uttanasana Variation 4


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