Blog-25 – Uttanasana

Healthy Women…

As mentioned on our previous blog, here we are with the first asana to relieve a few menstrual issues.


The name comes from Sanskrit ‘uttana’ = ‘intense stretch’ and ‘asana’ = ‘posture’.

Uttanasana is a standing forward fold, which is considered very good for relieving stress and soothing the nervous system. It is also a part of the Surya namaskara sequence.

How does it help women?

  1. It calms your brain and helps relieve stress and mild depression
  2. It improves your digestion
  3. It helps relieve the symptoms of menopause
  4. It reduces fatigue and anxiety
  5. It stretches your hips, hamstrings, and calves
  6. It relieves tension in your spine, neck, and back
  7. It is therapeutic for infertility, osteoporosis, and sinusitis
  8. This asana is also recommended to pregnant women, under the supervision of a yoga instructor.

How to practice Uttanasana:

  1. Stand in Tadasana, the Mountain Pose.
  2. Inhale and raise your hands, exhale and bend forward.
  3. Draw your stomach slightly in and focus on stretching your front torso as you go deeper in Uttanasana.
  4. Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms.
  5. To modify this movement, you could also cross your forearms and hold your elbows.
  6. Try lengthening the front torso a little bit more on each inhale.
  7. On each exhale, release fully into the bend.
  8. You should stay in this posture for 30 to 60 seconds. To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall.
  9. Do not simply roll your spine up.
  10. Do not stress yourself while doing the asana. Concentrate and feel every movement.

Who should not practice this asana:

  1. Anyone who has undergone a surgery around the abdomen
  2. Anyone who has symptoms of spondylitis
  3. Anyone who has lower back or upper back pain should avoid this asana

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