Asana · आसन
Uttanasana उत्तानासन
Standing Forward Bend
- Beginner
- Standing pose
- ⏱ 30 seconds to 1 minute
Uttanasana stretches the hamstrings and back and is part of Surya Namaskar. Let gravity do the work rather than pulling.
Meaning of the name: Ut means intense and tan means to stretch — an intense stretch of the back of the body.
How to do Uttanasana · विधिउत्तानासन की विधि
- Stand in Tadasana and place your hands on your hips.
- Exhale and fold forward from the hips, keeping the front of the torso long.
- Bring the hands to the floor beside the feet, to the shins, or hold opposite elbows.
- Bend the knees as much as you need so the back does not round sharply.
- Let the head and neck hang relaxed. Breathe slowly into the back body.
- To come up, bend the knees, place the hands on the hips and rise with a long spine.
Benefits · लाभलाभ
- Stretches the hamstrings, calves and back
- Releases tension in the neck and shoulders
- Has a calming effect
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Keep the knees bent with lower-back problems or slipped disc
- Avoid with glaucoma, uncontrolled high blood pressure or recent eye surgery
- Come up slowly if you feel dizzy
Tips · सुझावसुझाव
- Bent knees are fine — a long spine matters more than straight legs.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
