Pose, Steps and Benefits of Uttanasana

Benefits of Uttanasana

  1. Stimulates nervous system and the endocrine.
  2. Stimulates the spleen, kidneys and liver.
  3. Improve flexibility.
  4. Strengthens the leg muscles, knees and spine.
  5. Improves cellular growth, blood circulation, posture and alignment.
  6. Relieves tension neck and shoulder.
  7. Activate and tones abdomen muscles.

Standing forward bend Pose



  1. Start standing with feet together Tadasana and width of your hips. Lift your finger and pull the leg muscles, drawing energy to feet. Then spread your fingers it to the ground, keeping the leg muscles activated. Root down to the four corners of the foot.
  2. Lift the upper part of the head on the shoulders, extend your arm, body and extend the spine.
  3. Raise your hands above your head and turn your palms facing each other. Keep your feet off gently toward the center. Pull your shoulder blades down your back, stretch the lower abdomen and extends through the fingers.
  4. On an exhalation, bend, twist in the groin, be sure to keep your back straight and tall. Slowly rotate the spine jalat.Pituus body bent preserving pan is not only lower back.
  5. Lift the tailbone and allow the repeal to extend the body forward.
  6. Again, raise your fingers floor muscles enterprise legs. Keep your leg muscles firmly while the fingers down. The teeth on the inside of the thighs, by careful positioning of the legs against each other.
  7. Bend your knees and sink into the pose stretches the body on the legs. After raising the action and let quad ball slowly stretch my legs.
  8. Loss down position, press your feet and check the tailbone, gradually increasing the strength to return to the starting position.

Uttanasana Video (Standing forward bend)


Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.