Benefits of Uttanasana,
Forward Bend

Uttanasana, forward bend

Uttanasana is the third yoga posture in a very popular yoga sequence, called Sun Salutation.

Forward Bend greatly stretches the whole backside of the body, especially the hamstrings, calves and lower back.

It also creates more space in the hips, elongates the spine and increases flexibility. When practiced regularly, it also has the following benefits:

  • Calms the mind and relieves stress and mild depression

  • Reduces fatigue and anxiety

  • Stimulates the liver, spleen and kidneys

  • Massages internal organs

  • Increases blood circulations to legs, torso and head

  • Strengthens the thighs and knees

  • Improves digestion

How to Practice Uttanasana

1) Start in Tadasana yoga posture (you can also start in Upward Salute).

2) With an exhale, move your arms downward, folding from the hips.

3) With your knees straight (but not locked), bring your fingers or palms to the ground if possible. If not, use a prop, such as a block, stack of books, etc. Or just cross your forearms and hold your elbows.

4) Press the heels firmly into the ground and lift the sitting bones toward the sky/ceiling.

5) Relax your neck and your whole body. Let your head hang.

6) Focus on your breath and consciously elongate your spine.

7) To come out, bend your knees and roll out. If practicing Uttanasana as a part of Sun Salutation, move to the next pose, which is Lunge.


Don' practice Uttanasana if you are menstruating or pregnant. If you have low back problems or are after a back injury, practice with bent knees and be very careful getting into the pose (you can have your head rested on a chair in front of you, instead of going all the way to the ground). This yoga posture is also not advisable if you have high or low blood pressure, dizziness, eye or ear infections, and acidity.

Forward bend is a great yoga posture to rest in between challenging poses or just hang & relax.

Return from Uttanasana to Yoga Poses

Move from Uttanasana to the next Yoga Pose in Sun Salutation Yoga Lunge

Move from Uttanasana2 to the next Yoga Pose in Sun Salutation Mountain Pose

Return from Uttanasana to Ayurveda Holistic Medicine HomePage

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