How to Practise Uttanasana?

Uttanasana is a standing pose and it is one of the beginner poses. Uttanasana is a very useful asana with many benefits like strengthening your knees and thighs, stretching your calves, hips and hamstrings. Therapeutic applications of this pose include asthma, osteoporosis, sinusitis, high blood pressure and infertility.

How to Practise Uttanasana ?


People with back injuries can practise this pose on their knees
People with low blood pressure should be careful while practising this pose

Steps Involved

Step 1: Stand in Tadasana with your hands on the hips. Exhale slowly and bend forward from your hip joint, and not from your waist. Draw the torso (front side) out of the groin, and as you bend forward open the space between top sternum and pubis.

Step 2: Keep your knees straight and touch the ground with your palms or fingers. You can keep you palms beside or in front of your feet or bring them to the back of your ankles and lock them. If you are not able to do any of these, then hold your elbows by crossing your forearms.

Step 3: Lift your sitting bones as much as you can while pressing your heels firmly to the floor. With each inhalation, slightly lift and lengthen your front torso and with each exhalation, try to push your abdomen in to your legs.

Step 4: Stay in the pose for one minute or more depending on the individual’s ability. Instead of rolling your spine to come up, bring back your hands to your hip and reaffirm your front torso. Press down your tail bone and come up.

Benefits of Uttanasana

  • It helps to calm the brain, relieve stress and control mild depression
  • Strengthens your thighs and knees
  • Stimulates your kidneys and liver
  • Stretches the calves, hamstrings and hips
  • Reduces constipation and improves digestion
  • Reduces anxiety and fatigue
  • It also helps to relieve few symptoms of menopause
  • Relieves insomnia and migraine headache

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