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Yoga Pose- Standing forward bend pose – Uttanasana Benefits & Steps

What is Standing forward bend pose & Uttanasana Benefits?

Uttanasana benefits and steps 1

Uttanasana or Standing forward bend pose is self explanatory. It is also the third and the tenth asana or pose in the (Surya Namaskar) Sun salutation routine. The word ‘Ut’ means ‘intensity,’ while the word ‘Tan’ means stretch, extend, or elongate out.’ The spine is stretched deliberately and intensely in Uttanasana yoga pose. The hamstring muscles are partially opened by this extreme forward stretch of the upper body, including the spine. Below are the Uttanasana benefits and step by step guide about how to do uttanasana?

 

Standing Forward Bend Pose – Uttanasana Benefits –

Uttanasana is one of the most basic Yoga postures that is also a part of many other postures, let’s have a look at the Uttanasana benefits (Standing forward bend pose benefits) – :

  • – Stretches and strengthens thigh and hamstring.
  • – Helps toning the abdominal muscles.
  • – Rejuvenates the spinal nerves and slows down fast heart beats. 
  • – Releases stress and calms the mind and you bend your head down. 
  • – Improves flexibility and body posture. 
  • – Stretches the entire back and spine, relaxes the muscles. 
  • – Relieves fatigue and heavy breathing.
  • Regulates blood pressure.

Read More Steps and Benefits of Dancing Shiva Pose Yoga (Natarajasana)

 

Steps to perform (Uttanasana) Standing forward bend pose

After the Uttanasana benefits you should start Learning to perform Yoga postures in their true form is extremely beneficial, here’s how you can learn Standing forward pose step-by-step: 

  1. – Stand straight on a flat surface with your back straight. 
  2. – Joint your feet and look straight. 
  3. – Inhale as you raise both your arms up. 
  4. – Slowly exhale as you bend forward.
  5. – Bring your forehead as close to the knee as you can. 
  6. – Try and touch the ground with your palm. 
  7. – Inhale as you move your head away from the knees. 
  8. – Exhale with moving your hands over your head. 
  9. – Take a few deep breaths, relax and repeat.

 

Modifications of Standing forward bend pose (Uttanasana Yoga Pose)

– If it’s difficult to balance your feet together, taking a block and putting it between the insides of your lower thighs will give you a bit of trust.
– If it feels very stressful on your muscles while bending forwards and touching the ground is looking impossible, then try to go as far as you can or at least try to touch your toes.

 

Precautions for Standing forward bend pose (Uttanasana)

– Don’t practice Uttanasana if you are suffering from Glaucoma or Sciatica.
– Refrain from these poses during pregnancy.
– If you have any previous injuries in knees or ankle joints, do not attempt this pose without medical assistance.

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