Yoga | Uttanasana – Standing Forward Bend Pose

The Uttanasana or ‘Standing Forward Bend Pose’ is another great way to get a quick stretch at any time of the day for me. I don’t just practice this asana during my yoga sessions, but I also do this when I wake up to get my blood moving and jump start my muscles. Anytime during the day when I can feel the tension building in my shoulders and neck this is my go-to pose. It really helps in relieving stress in your shoulder areas. The Uttanasana has a lot more benefits – all listed out later on in the post.

Another reason the Standing Forward Bend Pose is so popular with me is because it doesn’t require any special preparation, no yoga mat, no yoga clothes, no lying down. You can just get into it wherever you are standing and it really is very stress-releasing.

Uttanasana = Ut: Intense; tan: to stretch or extend

Yoga | Uttanasana - Standing Forward Bend Pose

Uttanasana gives a really good stretch & also strengthens the hamstrings, hips & calves. Regular practice keeps the spine strong and flexible. This asana instantly calms the mind and helps in reducing stress and fatigue. Definitely relieves tension in the neck and back. It also improves digestion and eases symptoms of headache and sinusitis.

How To Do It:

~ Stand straight. While exhaling bend forward from your hips rather than the waist.
~ Slightly suck your tummy in while bending further and focus on lengthening the torso.
~ Knees should be kept straight and not bent.
~ You can place your fingertips or your palms on the floor beside your feet, or hold your big toes or hold the back of your ankles.
~ Try and point your buttocks to the sky, keep lengthening your torso and let your head, neck and shoulders be completely loose and free.
~ Stay in this posture for 30 seconds to a minute.
~ For coming back up, take the support of your hands on your hips, inhale and come up with a long front torso rather than rolling your spine back up.

Note of Caution: Avoid practicing this asana if you have a back injury.

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  • […] Pose), with your feet separated a little wider than usual. Exhale, bend forwards to Uttanasana (Standing Forward Bend). Press your hands to the floor outside your feet. Then, with your knees slightly bent, slip your […]

  • Reply August 29, 2015

    Jessi Malay

    Get it girl!!!!

    XO, Jessi

  • Reply September 11, 2015

    Simran K

    Wow. It’ll take be a dozen weeks probably to get into that shape but this post truely motivated me to go forward. Thanks !

  • Reply February 15, 2017


    You inspires me a lot to have body like you. Most probably it gone to take two months to have same body 

  • Reply September 30, 2019

    DSS Software

    The explanation is damn good to understand. I am gonna try out this post in order to overcome by stress.

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  • Reply May 27, 2021

    Ritu Verma

    Hi akanksha, please make a post on simple explanation of crow pose for beginners like me

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