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Urdhva Uttanasana- Upwards Forward Bend



  • Start with feet together and hands by the sides of the body (Samasthiti)
  • Exhale and bend forward from the hips, not the waist (to do this imagine trying to stand like a duck). Try to lead from the navel rather than the shoulders, keeping the chest as open as possible.
  • Bring your finger tips to the floor beside your feet, keeping the knees straight. Arch your back a little, opening the shoulder and look straight
  • Stay in the posture for a few breaths.
  • On each exhale lengthening trough the spine and the back of the legs.
  • To exit the posture either, Inhale bringing the hands to the hips, keeping the back straight lifting the torso up.


  • Stimulates the liver and kidneys
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces fatigue and anxiety
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
  • Helps to relieve stress


  • Back injuries, slip disc, sciatica, herniated disc

If you have any back injuries you should either practice this posture with bent knees, to the point where the hands rest comfortably on the floor and there is no pressure on the back. If you feel any discomfort in the back stop immediately.