Top Five Benefits of Uttanasana


A basic yet potent asana, Uttanasana or Standing Forward Bend is a pivotal posture in the history of yogic science. Getting sequenced in almost all forms of Surya Namaskars or Sun Salutations, it not only forms the basis of many advanced yoga postures, rather it also becomes an intense stretch for the body and offers a wide of range of benefits. Many practitioners use it on a daily basis to keep stiffness at bay. In Sanskrit, ‘Ut’ translates to Intense, ‘Tan’ translates to stretch or extend, and ‘Asana’ translates to posture and collectively, it is referred to as Intense Stretch Pose. The forward bending motion makes it semi-inverted in nature and creates the flow of the blood in the opposite motion, revitalizing the upper extremities.

Top Five Benefits of Uttanasana

We have put together some benefits of Standing Forward Bend Pose that would help you to understand why this pose is a base for many other poses and should be practiced regularly.

The Inverted Nature

As mentioned earlier, Uttanasana is an inverted pose, which means the head gets lower than the heart. This act does not happen on a daily basis and the heart has to work harder to pump blood to the head. In the case of inverted poses, the heart reaches a resting position, because the flow of the blood is reversed and the head gets a new gush of blood. This helps in creating a sense of tranquility and peace in the mind.  It reduces stress, fatigue, anxiety, and depression.

The Stretching Motion

Our entire body is in a stretching position when we are performing this pose. The calves and hamstrings are extended and stretched, whereas the muscles of the back of the body are engaged in the forward bending motion too. Muscles of the abdomen are pressed and getting massaged, while the arms form a 90-degree by hinging from the elbows. In a nutshell, our entire body is engaged in performing this pose. The pose stretches and strengthens the spinal column and beats the repercussions of a sedentary lifestyle, which is highly prevalent these days. It also soothes the tension in the neck, back, and spine, and allows the practitioner to even get rid of tight hamstrings.

Burning the Unnecessary

All forms of Sun Salutations are designed to activate the Solar center in the body, bring in the energy from the sun, and generate heat in the body. This heat burns the fat in the body and gives a toned physique. Uttanasana makes it to the list of poses incorporated in Sun Salutations for the same reason. By massaging the liver, spleen, kidneys, and the intestines, it activates the organs and helps in enhancing the digestion of the body. Better digestion kills belly fat, removes constipation and gives extended energy. Furthermore, it is known to remove stomach pain, menstrual cramps, and ease the side effects of Irritable Bowel Syndrome.

The Blood Circulation

With a wide range of benefits in its kitty, Standing Forward Bend also boasts of enhancing the blood circulation in the body. It is said that the blood circulation increases wherever there is increased awareness. This pose brings our awareness to places where we normally don’t take our attention to on a daily basis. This increases the blood flow in these parts. Also, the brain receives a fresh dose of blood as the flow of blood gets inverted for a while.

The Act of Strengthening

We practice yoga for many reasons and one of them is strengthening. A pose is supposed to either strengthen or increase flexibility. This pose does both the jobs effortlessly. By stretching and creating pressure on the hamstrings, it strengthens the legs, especially the knees receive enhanced robustness. It is also suggested to people suffering from osteoporosis or arthritis, as it is successful in increasing the strength of the bones. The lower back muscles are also stretched and strengthened while performing this asana.

All of the aforementioned benefits are not the only benefits bestowed by the Standing Forward Bend Pose. Each yoga pose is weaved in to lead to other advanced poses and eventually, take the practitioner to the next step (eight steps of Ashtanga Yoga) of Dhyana or Meditation. And this pose does exactly what it is meant to do, pave a practitioner’s path to greater success.

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