Uttanasana – Standing Forward Bend

Uttanasana – Standing Forward Bend

Uttanasana is derived from the combination of the Sanskrit words Uttana(Intense or Powerful) andasana (posture or pose). It is called as Standing Forward Bendin English.

Preparatory Poses for Uttanasana are Supta Padangusthasana, Adho Mukha Svanasana, Paschimottanasana and JanuSirsasana; and the follow-up Poses are inversions, seated forward bends and standing poses.

Uttanasana has many variations including Purna Uttanasana, Niralamba Uttanasana, Ardha Uttanasana, Tiryang-Mukha Uttanasana and Parsva Bhaga Uttanasana.


  1. Start with standing straight on the yoga mat.
  2. Place the hands on your hips.
  3. Inhale.
  4. Exhale; gently soften the knees and bend forward.
  5. Fold from the hips.
  6. Note: You have to move the tailbone and hips slightly back as the rest of your body moves forward.
  7. Buttocks should point up.
  8. Move forward your hips into the upper thighs.
  9. Bend. Place the hands on the yoga mat right next to your feet.
  10. Note: Feet must be parallel to each other, and fingers must point forward.
  11. Let the chest float over the feet.
  12. Note: Now you can feel the stretch and fold from the hip bone.
  13. Now turn the thighs inward.
  14. Root yourself into the heels.
  15. Keep trying to reach the floor by the crown.
  16. Now look through the legs.
  17. Hold in this position for few seconds(10 to 50 seconds).
  18. Exit the pose by rise up slowly and back to the standing pose.


  • Calms the brain.
  • Relieves the mild depression and stress.
  • Strengthens the spine and knees.
  • Improves the digestion system.
  • Cures the insomnia and headache.
  • Stretches the back, hips, hamstrings and calves.
  • Improves the blood circulation to the entire body.
  • Reduces Depression, stress, fatigue and anxiety.
  • Improves the posture.
  • Helps to stimulate the kidneys, spleen and liver.
  • Helps to strengthen the knees and thighs.
  • Relieves the symptoms of menopause.
  • Regular practise of this pose can cure the high blood pressure, asthma, sinusitis, osteoporosis and infertility.


People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Lower back injury
  • Sciatica
  • Glaucoma
  • Hamstrings
  • Physical therapy
  • Detached retina
  • Kinesiology

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.