About Uttanasana (Standing forward bend) Yoga:
Uttanasana is a Sanskrit word derived from the words Ut means intense, Tan means to stretch and extend and asana which means posture. It is also known as Standing Forward Bend. It is a yoga posture which involved intense stretching of the body muscles. It also calms the mind while stretching and rejuvenating the whole body. In this your head hangs below the heart allowing fresh oxygen-rich blood to flow to your brain.
Steps of Uttanasana (Standing forward bend) Yoga:
1. Begin with Mountain Pose (Tadasana) with your hands on your hips and breathe normally.
2. Exhale while bending forward slightly at a 90 degree angle, lengthening your torso.
3. Now bend your elbows down the ground and touch your feet with your hands.
4. After this bend your torso such that your torso and chest touches your thighs.
5. Keep breathing deeply and remain in this position according to your comfort. Do for 30-60 seconds in the beginning. For health benefits 3 – 5 minutes every day is good enough. Though practitioners can go up to 15 minutes for spiritual benefits.
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Benefits of Uttanasana (Standing forward bend) Yoga:
1. The standing forward bend yoga pose increases blood circulation to legs, torso and brain and provides nourishment to the facial skin, scalp, eyes and ears.
2. It strengthens your thighs and knees.
3. It helps in reducing headaches, fatigue and insomnia.
4. It helps revitalizing the nervous system.
5. It reduces fatigue and anxiety.
6. It massages internal organs.
7. It helps in relieving stress.
8. It tones and activates the muscles of the abdomen.
Precaution Uttanasana (Standing forward bend) Yoga:
1. Should be practiced on an empty stomach.
2. Avoid this pose if you have high blood pressure or have had recent abdominal surgery.
3. This yoga posture is not advisable if you have dizziness, eye or ear infections and acidity.
4. Do not do this pose if there has been recent injury to your legs, hips or shoulders.
5. Should be avoided during pregnancy.