This asana is beneficial for reducing stress, anxiety, and mental agitation. It instills a sense of calm and coolness into the system. Uttanasana tones and strengthens the hamstrings, calves, glutes, and of course, the spine.
Spine
Staff Pose (Dandasana)
This is primarily an alignment pose which is practiced before a number of seated asanas as a foundational pose to start from. Dandasana (Daṇḍāsana) is usually followed by some kind of a forward bend, but not always so.
Sphinx Pose (Salamba Bhujangasana)
Salamba Bhujangasana or the Sphinx Pose is a classic backbend that opens up the chest and expands the lungs while simultaneously stimulating the lower back area. Since this pose is done on the forearms instead of the palms, it’s suitable for even those with wrist injuries or carpal tunnel syndrome.
Side Reclining Leg Lift (Anantasana)
Anantasana tones and strengthens the abdominal muscles, sides of the torso, spine, thighs, hamstrings, glutes, and calves. It improves digestion and boosts blood circulation in the lower regions of the body.
Side Plank Pose (Vasisthasana)
Vasisthasana tones and strengthens the wrists, biceps, triceps, forearms, shoulders, spine, and core muscles. It also engages the glutes, quads, calf muscles, and hamstrings, improving the strength in the lower body.