How to do Uttanasana (Standing Forward Bend Pose)

An intense forward stretch pose which provides your entire back muscles a good stretch and brings flexibility and strength to your back.

Ut-Intense | tan-Stretch | Asana-Pose

This asana is pronounced as OOT-tan-AHS-ahna, Sanskrit- उत्तानासन. Uttanasana is also known as Standing Forward Bend, Standing Fold Pose, or Standing Head to Knee Pose. Since this pose gives an intense stretch, we called this as Uttanasana. This asana rejuvenates your body and improves oxygen-rich blood flow to your brain since your head is below your heart when you enter fully into this pose.

Benefits of Standing Forward Bend Pose

  • Helps to alleviate menopause and menstrual problems.
  • Cures asthma, osteoporosis, sinusitis, infertility, and high blood pressure.
  • Relieves anxiety, stress and calms your mind.
  • Helps to relieve a headache and insomnia disorder.
  • Activates liver, kidney and builds your knees and thighs stronger.
  • Improves digestion by giving your digestive organs a good massage.
  • Stretches all muscles of the back of your body.


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from lower back injury, sciatica, glaucoma, hamstrings or detached retina should not practice this pose. Avoid this pose if you have a recent back, knee or hamstring surgery.

Steps to do a perfect Standing Forward Bend Pose

  • Stand straight on your mat and rest your hands beside you.DSC_0099.JPG
  • Inhale and raise both your hands above your head.
  • Now, exhale and bring your hands down, gently soften your knees and bend forward folding from your hips.
  • When you are moving forward, move your hips and tailbone slightly back so that you can move forward easily.
  • Ensure to keep your knees smooth during this process. This will allow your buttocks to point up and your hips to move forward into the upper thighs.
  • Now, let your hands rest on the ground, beside your feet. Ensure to keep your feet parallel to each other. Let your chest float over your feet. You can feel the fold from your hip bone.
  • Turn your thighs inward and bring yourself into your heels.
  • Now, look through your legs and hold the pose for few breaths.
  • To release from the pose, contract your core and abdomen muscles. Inhale and slowly raise your hand above your head.
  • Now, relax and repeat this pose for 3-4 times.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you practice this asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, it might be difficult to touch your palms to the ground. Gently bend your knees, stay there for few breaths. Do not force your body.  If you are suffering from chronic back injury, then practice this asana keeping your knees bent. You can also practice the Ardha Uttanasana by placing your hands on a wall, such that they are parallel to the floor. Ensure that your legs are perpendicular to your torso.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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