A Complete Guide to Uttanasana | How to Perform & Benefits Yoga Asana

Uttanasana is a back stretch in Yoga known for its calming effects on your mind and many health benefits.

Also known as the Standing Forward Pose, this Hatha Yoga engages your back muscles, hamstring, calves, neck, and lower body.

The pose is also quite beneficial for yogis who can hold the stretch for 2-3 minutes. However, this is quite an intense yoga stretch and requires a certified yoga instructor for help.

Only experienced people practicing Yoga for health benefits must try Uttanasana. Your instructor will guide you on how to get into this pose and maintain it without putting excess stress on your back.

When done correctly, the standing forward fold can help relieve back stiffness. In this post, we will discuss the benefits of Uttanasana and the steps for doing it correctly.

Table of Contents

Step-by-step Guide on How to Do Uttanasana

Start with Tadasana

Get your yoga mat and start with Tadasana—a standing pose with your feet hip-width apart.

Take a deep breath, keep your shoulders relaxed, and your hands straight on both sides.

Move your hands up such that your palms must face each other as you raise your arms above your head.

Fold Forward

Bring your arms down toward the floor gently. Make sure your back is straight throughout the stretch.

Without bending your knees, try to touch your palms to the ground. You need to move your upper body down with your hip joints.

Your palms should be down to the mat to ensure you get the best stretch.


Once you have touched the palm on the floor, release all the tension from your neck and head. Let your head hang while maintaining the pose.

Try to look at your abdomen with your tailbone raised toward the ceiling, the back straight, and your shoulders completely relaxed.

It’s also important that you don’t bend your knees. Breathe in and out.

Pranayama can help enhance the effects of Uttanasana, so practice deep breathing and feel the tension released from your body and mind.

Inhale from your nose and exhale from your mouth. You should hold this position for at least 2 minutes for the best results, but if that seems inconvenient, you should aim for at least 1 minute.

Rise Back to the Normal Position

Take a deep breath in and get back to the Tadasana. Make sure you do it slowly, such that your head rises at last.

As you get back to the normal position, relax for a bit and feel the calming effects of this intense stretch on your body.

Variations in Uttanasana

The standing forward bend pose is a little tough for beginners. If you can’t perform this stretch correctly, use support blocks.

If moving your body down toward the floor seems difficult, you can start with a downward-facing dog pose. Move your legs slowly toward your hands on the mat, keeping your knees and back straight.

That’s comparatively easier. If you are just starting with Uttanasana, you can bend your knees slightly.

Do that only as much as needed. You can also use support blocks to make the pose a little flexible and easier to execute.

Remember that yoga poses can be modified to your needs. If you have severe back pain or other health issues, consult a doctor before practicing the standing forward bend.

Also, ask if you can do it with modifications.

Benefits of Uttanasana

Good for Your Digestive Health

Uttanasana engages your abdominal muscles and tones them when done regularly and correctly.

So, regular practice will soon help you get toned abdominal muscles.

This yoga stretch can help you cut down belly fat and might also help you with constipation or digestive issues.

Improve Posture

With your feet firmly placed on the yoga mat and all the pressure on your hamstring, it’s obvious that your posture will get better over time.

This balances your body weight and helps you maintain a correct posture.

Relieve Back Stiffness

If your work involves prolonged hours of sitting in a chair, you should try Uttanasana. The pose engages all core muscles in your body, releasing the tension on the back and neck.

The folding forward stretch releases the tension in your shoulders too. If you have a stiff back that aches often, you should try Uttanasana.

Regular practice will make your back more flexible.

Good for Menstruation

Menstrual cramps are really hard to deal with. If you have dysmenorrhea, the pain might get unbearable at times.

Period pain occurs from the lack of blood supply to your uterus due to uterine contractions. Doing this yoga is one way to relieve Menstrual pain. And it can really help if done on regular basis.

This intense stretch promotes proper blood circulation throughout your body, including the pelvic area, reducing the pain.

Some Tips on Practicing the Standing Forward Bend

  • Uttanasana involves your upper and lower body. You keep your back flat and look down toward your abdomen while keeping your arms on the floor.
  • It’s natural that you may not be able to bend completely because of the stiff hamstring muscles. It’s absolutely normal for beginners. You can perform the complete stretch correctly with regular practice—when your hamstring muscles become more flexible.
  • Variations or modifications in this yoga stretch are totally fine. If you have a back problem or any existing health condition that might get worsen from a stretch, add variations to the pose. As mentioned earlier, building blocks can help.

Bottom Line

So, that is all about Standing Forward Fold or Uttanasana. Pregnant ladies, people with a hernia, or those who have recently sustained an injury must not practice this pose.

If you are still concerned about whether the pose is safe, you should discuss its risks with your doctor.

Uttanasana is one of the few yoga stretches that work on all parts of your body—from your heels to the thighs to the back and the head.

By promoting proper blood circulation and stressing hamstring and back muscles, 3-5 minutes of this practice a day can help relax your body.

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