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Uttanasana-stand bending forward pose.

While doing Uttanasana blood gushes to the head when bent, this helps in giving good boost of oxygen to head. This asana has different variations which gives different health benefits

Step by step procedure

Stand keeping both the legs little apart. Keep the hands on the hips and exhale.

Now bend your upper body so that chest and stomach touches the thighs of your legs.

Try to keep the knees straight( for beginners they can bend little bit till they learn to keep it straight) and get the hands keep the palms on the floor in front of your toes or keep the palms behind the ankles.

If the knees are bent then make sure that it is bent forward and not inwards or outwards.

With every inhale, try to stretch/lengthen the front torso(trunk of human body)  slightly and with each exhale release fully while bending.

Breathe normally. Try to stay in this posture for a minute.

Don’t just get back straight; first get your hands back on the hips and with deep inhale breath come back to the standing pose.

Benefits of Uttanasana

Helps in proper functioning of liver, kidneys and spleen

Helps in relieving depression and stress as the blood gushes to the brain.

Strengths thigh muscles and knees.

Reduces fatigue and insomania and symptoms of menopause.

Releases the pain in spine, neck and back.

Improves digestion.

Calms  the mind and soothes the nerves.


If a person is suffering from back pain, knee pain or any kind of surgery on the back, it is better to avoid this asana.

As this pose will put pressure on stomach, pregnant women and women during mensuration should avoid.

Persons with any heart related issues should consult a physician before doing this asana

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