Uttanasana or Standing Forward Bend

Uttanasana or Standing Forward Bend

Uttanasana or Standing Forward Bend

What's up, guys? today be able to learn standing forward bend or uttanasana. This is a forward bend asana. Friends when you perform this asana anatomically it impacts the thighs, the hamstrings, the knees, and the hip. Also, it impacts the spine along with the liver and the kidney. It is a  beginner asana. So beginner can practice and if you have a backache then you can bend your knees and practice this asana.

If you see this asana it allows the brain to relax. It has a soothing effect on the brain. it calms you down. It calms the brain and also relieves stress and mild depression. It also stimulates the digestive organ. It strengthens the thighs and the knees and stretches the calves, the hamstrings, and the hip. When you perform this asana it also helps you relieve anxiety relieve stress and it actually helps you to sleep also. So it is very good for insomnia also it can relieve symptoms of menopause. When you perform this asana this asana is very good for anxiety good for asthma. It has a calming effect on those who have high blood pressure and they can support that. It is also very good for flexibility and also good for fatigue, Menopause, osteoporosis, Sinusitis, stress it is all good for these practices. Friends when yo perform this asana it also impacts infertility and as I said before insomnia is also it is very good for people who suffer from insomnia.

So let's start this asana, just one thing your mind whenever you have a back issue a severe back issue then you can bend your leg at the knees and if you find even discomfort in that, then release the position just rest. Now, this is the forward bend asana so standing in Tadasana the starting position. After standing in Tadasana keep your hands by the side of the waist region the hip region. Then you inhale with every exhalation bend forward just exhale and come down. See when you are coming down you are not going to come down from the waist region you're going to come down from the hip actually from the groin region. Moving it from the groin and when you bend forward with your exhalation you are actually lengthening your pubis and the hole of the sternum the upper sternum.

The whole of the torso should move in one unit the spine the head should move in one unit just coming down. So you are not rounding the back when you come down and either you're pushing the lower back too much forward you are actually coming from the deep upper thigh from the groin and keeping the body in one straight line coming forward. Wherever you can when you find difficult and just drop your hands. You can keep your hands in front you can keep the hands by the side you can behind anywhere that is comfortable. If you find that a strain is coming on the back you can bend your leg. 

If you find in the lower back is going bend your knee that is because we want to move exactly from the hip joint of the groin area. So if you want to bend your legs. If you feel the strain in the hamstrings Bend your legs. Quads are engaged so that the kneecap is used. Don't fill it the strain come on the knee by pushing the knee behind by hyperextending the knee. Now as you bend forward after coming forward what you do is view inhale with every exhalation you allow the body to fall forward from the hip and every time you inhale you lift your tailbone up to the ceiling and exhale further. 

Allowing the lower abdomen yep pelvis region to get further inside towards the upper thigh actually it is moving like this towards the upper thigh. Inhale-exhale, inhale-exhale keep the toes press form so that the arch of the feet especially the big toe on the ground so that the arch of the feet is maintained. Exhale–inhale-exhale let the body bend dropping the body with every exhalation. If you find in the hands are not reaching just you can cross your hands and the opposite upper arm crossing the forearm actually just exhale and allow the body to stretch nicely especially the upper back and loosen the neck. Loosen the neck from the base of the neck which is the upper back and the shoulder blade region. 

Just loosen it, keep breathing anything is fine to keep breathing. Hold your breath three to five seconds and then come up gently. So when you come up you first straighten the back if you want to keep the palm of the shin, straighten the back. One body bodies in a straight line core are used the abdomen is tucking in the lower abdomen the pelvic region is tucking in and then slowly keep your hands by the side of the waist and with inhalation come up gently and exhale relax your hands.

Relax for a while in standing let the blood come back to normal just become comfortable in this position. Friends uttanasana can help to relieve the spine nicely you've done in the correct way. So don't round your back when you go. Just keep your back straight no matter if you come this that's fine understand the body if you find it difficult to use a lock to support your hands. Drop your shoulders, don't keep the shoulders too closely I just let them the neck, let the shoulders go away from the away. 


Back damage: Do this posture with twisted knees, or perform Ardha Uttanasana, with your hands on the divider, legs opposite to your middle, and arms parallel to the floor.

Beginner's Tip:

To build the stretch in the backs of your legs, twist your knees marginally. Envision that the sacrum is sinking further into the back of your pelvis and bring the tailbone closer to the pubis. At that point against this obstruction, drive the top thighs back and the heels down and fix the knees once more. Be mindful so as not to fix the knees by locking them back (you can press your hands against the back of every knee to give some opposition); rather, let them fix as the two parts of the bargains move more distant separated.

Benefits :       


  • Animates the liver and kidneys

  • Stretches the hamstrings, calves, and hips

  • Diminishes the side effects of menopause

  • Quiets the mind and diminishes pressure and mellow despondency

  • Decreases weariness and tension

  • Improves assimilation

  • Restorative for asthma, hypertension, fruitlessness, osteoporosis, and sinusitis

  • Alleviates cerebral pain and a sleeping disorder

  • Fortifies the thighs and knees

If you have any feedback if you have any suggestions please write to us they are very valuable for us to see you soon Namaste.


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