Uttanasana, also known as standing forward fold pose, is an intense, standing Hatha yoga pose that may be one of the very first postures a new yogi learns. It is an intense backward stretch practiced as the second and eleventh pose of Surya Namaskar.

This standing forward fold is a full-body stretch commonly provides a deep stretch along the backside of the body while calming the mind. The pose practiced as a transitional yoga pose in Vinyasa yoga classes.

Uttanasana Basics

Sanskrit PronunciationUttanasana
Meaning‘ut’ means ‘intense/ ‘tan’ is ‘to stretch’, / asana is pose
Pose TypeStanding forward bend pose
Pose LevelBeginner pose
Style of yogaHatha Yoga
Other NamesStanding forward bend pose, Standing head to knee pose & Intense stretch pose
StretchesLegs muscles including hamstrings, calves, and quad
Strengthening The muscles attached to the spinal column
Duration30 second to 3 minutes


Uttanasana is a Sanskrit word derived from the words ‘ut’ means ‘intense, ‘tan’ is ‘to stretch’, ‘extend’ and asana which means posture. It is also known as Standing Forward Bend. This makes the significance of asana clearer, as it involved intense stretching of the body muscles.

It 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.

The pose is one of the standing forward bend pressurizes the abdomen, that is a great workout to burn the belly fat .

Practice Guide for Standing Forward Bend Pose (Uttanasana)

Understanding the correct body positioning and alignment is fundamental to the successful execution of Uttanasana. This overview provides practitioners with detailed instructions on how to position their feet, hands, and spine, emphasizing the importance of maintaining a stable foundation throughout the pose. Proper alignment not only ensures safety but also enhances the effectiveness of the stretch and strengthens the targeted muscle groups.

Preparatory Poses

How to do Uttanasana (Standing forward bend) Yoga:

1. To do Uttanasana, spread a yoga mat on a clean place and stand in Tadasana or straight. After this, while inhaling, place both your hands on your waist.

Uttanasana Yoga Standing forward bend posses Steps benefits

2. Now exhale your breath and bend your body downwards from the waist. Keep in mind that keep your torso i.e. your upper part straight, just bend from the waist.

Uttanasana Yoga Standing forward bend posses Steps benefits

3. Remove both your hands from your waist and try to touch the ground. Let your head hang freely and do not create any strain on your neck.

Uttanasana Yoga Standing forward bend posses Steps benefits

4. Try to connect your head to your legs.

Uttanasana Yoga Standing forward bend posses Steps benefits

5. Remain in this position for a few seconds as per your capacity.

6. Now for your initial approach, keep straightening your waist while inhaling.

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Benefits of Uttanasana

Makes the spine flexible

Uttanasana systematically stretches the spine and strengthens the back muscles. It reduces back pain and makes the spine flexible.

Provides stability

Uttanasana provides stability and energy to the entire body. It can have positive effects on all parts of your body from your feet to your head.

Reduce back pain

This simple forward bend stretches our waist muscles which helps in curing back pain. Uttanasana is beneficial for those who work sitting for long periods of time. This asana is helpful in strengthening the spine. Its regular practice gives relief from stiffness in your spine, neck and back.

Relieves stress

In this asana, your head is tilted down due to which blood circulation in the head occurs well. Due to which one gets relief from problems like headache and insomnia. Also, doing this reduces the symptoms of stress, anxiety and fatigue.

Aids digestion

Along with applying pressure on the abdominal cavity, it activates the abdominal organs which make the stomach function more functional.

You can also read:- Garudasana | Matsyasana | Bakasana | Ashwa Sanchalanasana | Tadasana | Savasana | Padmasana | Sukhasana | Gomukhasana | Bitilasana | Vajrasana | Bhujangasana | Virabhadrasana


  • Avoid practicing it with troubled by back pain.
  • If you have pain in your thighs or problems in your hamstrings, then do not do this asana. Instead try its variation, i.e. Ardha uttanasana.
  • If you are suffering from sciatica problem then do not do this asana.
  • Avoid doing it with glaucoma or a detached retina.
  • Pregnant women should consult a doctor before doing this asana.

You can also read:- 10 Yoga Poses For Beginners | 7 Simple Yoga for Shoulders Pain | Yoga for belly fat | Yoga to increase Height | 7 Yoga Poses for Insomnia | Nadis | 7 Yoga poses for Weight Lifters |


Uttanasana is a standing posture on straight legs with forward fold the upper body bent forward. The pose is an intense backward stretch practiced as the second and eleventh pose of Surya Namaskar, give your body a deep sense of relaxation and stretch.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional