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Uttanasana – Standing Forward Bend



  1. Starting either in Samasthiti (equal standing posture), or Urdhva Hastasana (Upward hand posture).
  2. 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.
  3. Bring your palms or finger tips to the floor beside your feet, keeping the knees straight. If this is not possible hold onto the ankles or shins. The focus is on straightening and lengthening the spine, not bringing the head to the knees.
  4. Keep the neck and head relaxed.
  5. Hold the posture breathing deeply
  6. On each exhale lengthening trough the spine and the back of the legs. Keep smiling it will make it easier.
  7. To exit the posture either, Inhale bringing the hands to the hips, keeping the back straight lifting the torso up.


  1. Stimulates the liver and kidneys
  2. Stretches the hamstrings, calves, and hips
  3. Strengthens the thighs and knees
  4. Improves digestion
  5. Helps relieve the symptoms of menopause
  6. Reduces fatigue and anxiety
  7. Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
  8. Helps to relieve stress


  1. Back injuries, sciatica, slip disc, 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.