Standing Forward Bend (Sanskrit: Uttānāsana / उत्तानासन)
Uttanasana (Uttānāsana) or the Standing Forward Bend is a part of the Suryanamaskar Series. ‘Ut’ means intense and ‘Tan’ means a bend. So, ‘Uttana’ literally means an intense stretch or bend (of the spine). Even though it’s an intense pose, it actually has a number of rejuvenating and relaxing effects on the body.
Instructions for Doing the Standing Forward Bend
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at the eye level. Make sure your knees are tight.
- With an exhalation, bend forward to rest your palms on the floor next to the sides of your feet, besides the heels. Keep your legs straight, do not bend the knees.
- Lengthen the spine by holding the head up and move your hips slightly forward, so that your legs form a 90-degree angle with the floor. Hold this position for a few breaths.
- Now, with an exhalation, bring your torso closer to your legs and rest your head on the knees. Throughout the pose, do not bend your knees. Hold this position for about 60 seconds while breathing slightly deeper than normal.
- To release the asana, inhale and lift your head up, without lifting your palms off the floor.
- Then after a couple of breaths, again with an inhalation, lift your palms off the floor and come back to step 1’s position (Tadasana).
Benefits of Doing Uttanasana
- Uttanasana gently stimulates the vital organs, improving the function of the liver, heart, stomach, kidneys, spleen, and lungs.
- It’s an effective pose for relieving stomach pain or menstrual cramps.
- This asana is also 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.
- Regular practice can cure ailments like high BP, chronic headaches, insomnia, chronic fatigue, infertility issues, digestive issues, sinus, and osteoporosis.
Precautions
- Women who are menstruating or are pregnant, shouldn’t attempt this asana.
- Those with a back, knee, or neck injury should avoid the pose as well.
- If you suffer from glaucoma or detached retina, please skip this pose.