Standing Forward Bend Pose-Uttanasana

Standing Forward Bend Pose

  • Uttanasana

Uttanasana (Standing Forward Bend Pose) is a basic level asana that is favourite of new yoga practitioners. It extends across the lower, middle, and upper back, rises up the neck, circles over the scalp, descends the forehead, and ends at the space in between the eyebrows. In Uttanasana, the forward bend's focal point, the pelvis, stretches the entire sheath of muscles and connective tissue by folding forward. That move requires a lot of work. It's important to enter this pose with care and intention in order to promote a deep and satisfying stretch. The words "ut" and "tan," which both mean to stretch or lengthen, are combined to form the Sanskrit word uttanasana, which means "intense", "powerful", or "deliberate".

Steps to do Standing Forward Bend Pose / Uttanasana

  • From Padahastasana(Hands to Feet Pose) take your chest away from the thighs, lengthen your torso, and keep looking forward.
  • Keep breathing while holding the pose.
  • While exhaling move back to Padahastasana.
  • While inhaling lift the spine, hands, and head in one line.
  • Release your hands and come back to Tadasana.

Tips for beginners

  • Try resting your palms or fingertips on blocks that are positioned below your shoulders, several inches in front of your feet. 
  • Do not lock your knees while doing the Uttanasana. 
  • Try not to force the body downward. Let gravity do the job.


  • Strengthens the thighs, knees, calves, ankles and spine.
  • Opens up the shoulders and chest.
  • Stimulates the abdominal organs, diaphragm and heart.
  • Reduces flat feet.

Watch out for

  • People with knee pain and back pain should not practice this pose.
  • Those with high blood pressure should refrain from lifting the arms and keep their palms holding the hips or joined in front of the chest.