Standing Forward Bend

Sanskrit Name: Uttanasana

Good for: Liver, kidneys, brain, hips, calves, thighs, knees, anxiety, osteoporosis etc.


  •     Calms down the brain
  •     Helps alleviate stress
  •     Treats mild depression
  •     Fuels the liver and kidneys
  •     Provides elasticityto the hamstrings, calves, and hips
  •     Provides strength to the thighs and knees
  •     Improves digestion
  •     Helps dismiss the symptoms of menopause
  •     Diminishes fatigue and anxiety
  •     Provides instant relief from headache and insomnia
  •     Beneficial for asthma
  •     Controls high blood pressure
  •     Treats infertility, osteoporosis, and sinusitis

Standing Forward Bend








  •     Stand in Tadasana with hands on hips
  •     Exhale and bend forward from the hip joints, not from the waist
  •     As you descend draw the front torso out of the groins and open the space between the pubis and top sternum
  •     Bring your palms or finger tips to the floor slightly in front of or beside your feet, if possible
  •     If this isn’t possible, cross your forearms and hold your elbows
  •     Press the heels firmly into the floor and lift the sitting bones toward the ceiling
  •     Turn the top thighs slightly inward
  •     With each inhalation in the pose, lift and lengthen the front torso just slightly
  •     Release fully with each exhalation
  •     Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades
  •     Stay in the pose for 30 seconds to 1 minute.
  •     Bring your hands back onto your hips and reaffirm the length of the front torso (don’t roll the spine to come up)
  •      Press your tailbone down and into the pelvis and come up on an inhalation with a long front torso

Good to know

  •     To upsurge the stretch in the backs of your legs, curve your knees slightly
  •     Be cautious not to uncurl the knees by lodging them back
  •     You can press your hands against the back of each knee to offer some resistance

By : Natural Health News



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