Debosmita Ghosh • 24 Jul 2024
Uttanasana: Health Benefits Of The Standing Forward Bend, How To Do It
Health Benefits Of Uttanasana And How To Do It
The word yoga means to connect or unite. To connect with the self or divine self or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you perform all of these, it helps you to achieve enlightenment. Yoga asanas and pranayama can help to cure several health conditions and manage their symptoms.
There are different yoga asanas and each of them has its own benefits. One of them is Uttanasana. Also known as the Standing Forward Bend, this asana helps to stretch the entire back, including the spine, hips, and hamstrings. The name Uttanasana is derived from the Sanskrit words ‘Ut’ which means ‘intensity’, ‘tan’ which means ‘to stretch or extend’ and ‘asana’ which means ‘posture’. This asana is known to have several health benefits.
But first, take a look at how to perform the pose correctly.
- Start by standing on your yoga mat with your feet together or at hip-width apart.
- Then, breathe out and start bending forward from your hip joints. Make sure not to bend from your waist.
- Then, reach your palms or fingertips towards the floor slightly in front of your feet or beside your feet.
- At this point, your knees may be straight or bent.
- Breathe in and hold on to this pose for 20 to 30 seconds.
- Then breathe out and start to slowly come out of the pose. Move back into a standing position and relax.
Health Benefits Of Uttanasana
Strengthens Your Spine and Back Muscles
When you’re performing this pose, you have to stretch the spine which helps to strengthen the back muscles, This asana also helps to improve your posture, reduces back pain and enhances spinal health which is important for people who tend to spend long hours sitting.
Stretches Your Hamstrings and Calves
When you perform this asana, it gives a good stretch to your hamstrings, calves and hips. This helps to increase flexibility, reduce stiffness and prevent muscle strains, all of which are beneficial for athletes and people with sedentary lifestyles.
Improves Blood Circulation
This pose helps to improve blood flow to the brain by positioning the head below the heart. The inversion helps in the flow of oxygen to the brain, thereby, improving cognitive functions and reducing fatigue and sluggishness.
Reduces Stress and Anxiety
The forward fold has a calming effect on the nervous system. It activates the parasympathetic nervous system which helps in relaxation and reducing stress, anxiety and certain symptoms of depression.
Reduces Digestive Issues
There’s a slight pressure on the abdomen when you’re performing the pose. This helps to massage the internal organs, including the stomach and intestines. This stimulation helps in digestion, relieves bloating and reduces constipation.
Stimulates Liver and Kidneys
The forward bend helps to increase blood flow and stimulates the liver and kidneys. This helps in detoxification, which helps in flushing out toxins from the body and improves the overall functioning of the organs.
Improves Balance and Coordination
Holding this pose requires your focus and coordination. When you perform this asana regularly, it helps to improve your balance, thereby, preventing falls.