Have a look at the benefits of standing forward bend pose that can be derived from a dedicated practice of Uttanasana and its modifications. This pose can help to release back pain and spinal compression from sitting. … A comprehensive guide to Uttanasana (standing forward bend), the intense stretch with inverted yoga posture, that offers great flexibility and health benefits to the body. This pose helps in improving the digestion. It is a part of the Vinyasa style of yoga and is one of the intermediate poses in Sun Salutation.. You need to refrain from practicing this pose if you face chronic problems or have a history of any injury in your knee joints, ankle joints, or back. Uttana also means stretched out. Cures Insomnia: If you struggle to sleep no matter how exhausted you feel, instances are you are suffering from insomnia. Stimulates the functioning of kidney, liver and spleen. Uttanasana (Standing Forward Bend) Benefits. Let us know its benefits in details. To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into Mountain pose. Uttanasana is a natural approach to maintaining the health of liver and kidneys. As in all the forward bends, the emphasis is on lengthening the front torso as you … Twitter. Uttanasana (Standing Forward Bend pose) is a classic yoga asana of the Surya Namaskar series, designed by the yoga luminaries to warm and loosen up the body for advanced yoga practices. A soothing posture for body and mind, uttanasana (OOT-tan-AHS-ahna), or standing forward bend, is straightforward but far from simple. Relieve stomach pain and aids digestion. Bend the arms, grab the left elbow with the right hand and right elbow with the left palm. Uttanasana or Standing Forward Bend Pose derives its name from the two Sanskrit words uttana meaning deep stretch and asana meaning posture. Standing Forward Bend Flow additionally involves forward-bend, Stretch, Inversion.Need Standing Forward Bend Flow benefits? Winway Health Desk - November 26, 2020. Benefits of Uttanasana – Standing Forward Bend . Eliminate stress Like all […] Makes the spine supple. It helps to reduce the overactiveness of your brain and provide a calming effect on your mind. It rejuvenates your mind and relaxes the nerves; It actively stretches your hips, hamstrings, and calves; It provides strength to your thighs and knees; Regular practice relieves stiffness of your spine, neck, and back Also, it is practiced as a transition and a resting posture with a number of variations. Reach your arms forward and place the hands on the floor. It is one of the simple yoga poses but has many therapeutic advantages. 5. But apart from these benefits, Ardha Uttanasana especially targets your Hamstrings. Inhale while coming back up to the starting position and exhale to relax. Through the stretching of legs, Wide-Legged Forward Bend puts a… Uttanasana is a standing yoga asana in which you have to bend your upper body forward until your fingertips or palms touch the floor or toes. Intermediate and advanced practitioners may stay for 30 seconds to 1 minute in Uttanasana. The Uttanasana, or Standing Forward Bend Pose in Yoga, requires modification for most students of Yoga. Your spine should not flex forward to the point where the rib cage makes contact with the thighs. 1. Secret Prayer: Perform Uttanasana. The regular practice of this pose will relax your muscles, release stress and several other benefits Take a look on the various benefits of Standing Forward Bend Pose, if it is practiced regularly. How to do Prasarita Padahastasana. Detailed description of Uttanasana (Standing Forward Bend Pose) along with benefits, yoga sequencing ideas with pictures, contraindications, modifications, and breathing techniques. Standing Forward Bend or Uttanasana is an incredible stretching yoga pose that has a number of health benefits. Uttanasana gives powerful stretch to the body and hence is named so. Cure Backache: Due to this easy knee flexion, the muscles of our waist bring relief, which helps in curing back pain. Benefits of Uttanasana. 4. It tones and massages the core muscles and organs, hence increases their functions. It allows the blood to rush to the head and increases the flow of oxygen to the cells. This pose can help to release back pain and spinal compression from sitting. Step 1. Benefits of the Standing Forward Bend (Hastapadasana) Stretches all the muscles of the back of the body. Benefits Of Uttanasana Or Standing Forward Bend Pose: There are many benefits to doing Uttanasana. Uttanasana or Standing Forward Bend Steps and Benefits: Uttanasana Yoga Steps . MD (Ay) & Dr Manasa, B.A.M.S. This yoga pose consists of standing with feet together, bending the upper body at the hips and letting the head hang downwards and taking control of the body by placing the palms on the floor besides the feet. Uttanasana Yoga is very important yoga asana, it helps in reducing stress from your life. Uttanasana (Standing Forward Bend Pose) Contraindications. Health Benefits Of Seated Forward Bend Yoga Pose Paschimottanasana: hen you fold forward and you can continue to breathe, you will slowly start to loosen up and let go. Therefore, it is called as Standing Forward Bend. Provide Muscle Relaxation: The bent hips and stretched elbows and hamstrings provide great relaxation to all muscles of your body. In English, this asana is called the Standing Forward Bend. Like downward dog, Uttanasana - or Standing Forward Bend - is one of the most common poses in yoga. Breathe gentle deep breaths. Standing Forward Bend pose in Yoga is called Pada-Hastasana in Sanskrit in Hatha Yoga.In Sanskrit language ‘pada’ means ‘foot’ and ‘hasta’ means ‘hands’. It rejuvenates your mind and relaxes the nerves, It actively stretches your hips, hamstrings, and calves, It provides strength to your thighs and knees, Regular practice relieves stiffness of your spine, neck, and back, By allowing direct blood flow into the head, it creates a fresh influx of blood cells and rejuvenates the mind, It results in an elongated, flexible, and sturdy spine, It improves posture and improves bodily balance and co-ordination, It stimulates the kidneys, liver, and spleen, thus giving you a sense of physical relief, It has the qualities to reduce high blood pressure, It can play a major role in treating symptoms of several ailments including menopause, asthma, headaches, and insomnia, It alleviates symptoms of stress, anxiety, mild depression, and fatigue of the body and mind, It is widely considered therapeutic for infertility, osteoporosis, and sinusitis. Generally, the posture cultivates serenity and energy. Standing poses or seated forward bends. Overall, the pose fosters calmness and positivity. Place your … The Uttanasana has multiple variations, all with their unique health benefits. By Dr Raghuram Y.S. This allows the unusual occasion for blood to rush to your head (rather than your feet), giving your cells a rejuvenating boost of oxygen. 7 MOST AMAZING BENEFITS OF STANDING FORWARD BEND POSE:- This pose helps in stretching and strengthening hips, hamstrings, calves, thighs, and knees. Uttanasana (Standing Forward Bend Pose) is a traditional pose which is also part of Surya Namaskar asana. Overall, the pose fosters calmness and positivity. This is even more pronounced when you are sitting on your mat than when standing. Releases Lower Back Tightness: Folding forward while keeping the knees bend helps in releasing lower back tightness and lengthens the muscles that run along the spine. The forward bend position is created by the action of the pelvis tilting, which allows the spine to pour out over your strong legs, almost like a waterfall. It is a pose involving forward bending. Health Benefits Of Seated Forward Bend Yoga Pose Paschimottanasana: hen you fold forward and you can continue to breathe, you will slowly start to loosen up and let go. By Dr Raghuram Y.S. Take … Stand straight with your arms actively resting on the sides of your thighs. You can also keep your knees bent in the pose as long as the feet stay flexed and together. It is a pose involving forward bending. Read more about the steps, precautions and benefits of the pose. The Elbow Grab: Stand straight on a yoga mat with feet hip-width apart. This yoga asana or yoga pose can be used to increase the flexibility of the spinal cord and strengthen the muscles in your core, hips, hamstrings, calves, upper and lower back. These are some amazing benefits of the Uttanasana. Chronic insomnia can even contribute to serious health issues. Uttanasana is the combination of 3 Sanskrit words, 'Ut' + 'Tana' + 'Asana'.Where, Ut means 'Intense', Tana means 'Stress', and Asana means 'Pose'.This pose is also known as 'Standing Head to Knees Pose'. Relieves Stress: All yoga poses are beneficial in reducing stress and Uttanasana is no exception. Standing forward extensions open up and stimulate the back body. Increase the strength and flexibility of the spine. In Uttanasana, your head is below your heart. As you start to go into the forward bend, you are encouraged to tip the pelvis forward (good idea! It removes stressand stiffnessfrom the hips,and tonesthe lower backmuscles. Tones the abdominal organs. 4. So here are some of our favourite benefits of forward folds that make them so awesome. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. Benefits of Standing forward bend: 1. Standing Forward Bend With Feet Apart . Benefits of Standing Forward Bend. Best Selling Power Yoga Course For Weightloss. Actual translation of Uttanasanam with word split gives a meaning as ‘a powerful stretching pose’. Bending forward empowers singular sections of the legs to extend completely. Yoga is one such outlet where you can achieve the same. Village: Jonk , Swargashram The weight of the arms gravitating downwards along with a relaxed head and neck stretches the back & shoulders. It not only gives a stretch to your body but also heals and rejuvenates it. It not only gives a stretch to your body but also heals and rejuvenates it. Therefore, it is called as Standing Forward Bend. But no matter what it is called in whichever language, this asana has some amazing effects on your body. Stand in Tadasana (Mountain Pose). 2. It urges the body to rest in the forward crease while the gravity helps in opening the chest and turning around the snugness in the shoulders. Ut = powerful Tan = to stretch Asana = posture . Uttanasana or Standing Forward Bend pose is an important and simple stretching yoga pose that contains a variety of therapeutic advantages. A plethora of postures with innumerable advantages exist in Yoga for everyone. Practiced as a transition pose, a relaxing posture, and a holistic asana in itself, standing forward fold offers a plethora of benefits when performed correctly by engaging the targeted muscles. The upside-down hanging like position gives the feeling of tranquility all the while the concentration to be put into maintaining the balance keeps the brain engaged yet relaxed. This asana comes with a lot of benefits to the body. It also helps quiet the mind. Please sign-up to request benefits of Standing Forward Bend Flow and we will notify you as soon as your request has been completed. 3. Stand erect with your feet 3-4 feet apart, balanced and firmly grounded. Ut = powerfulTan = to stretchAsana = posture Actual translation of Uttanasanam with […] Standing forward bend or Uttanasana as it is known, forms a transitory posture between almost all of Vinyasa Yoga or Flow Yoga sequences as it comes across as a natural intermediary transition between almost all standing to lie down postures and vice versa. Read more about the steps, precautions and benefits of the pose. If you … Standing poses in Yoga begin with this pose. LEARN How to do Uttanasana (Standing Forward Bend Pose) properly. Strengthens the Liver and Kidneys: The liver and kidneys perform vital functions, such as filtration, storage of nutrients, waste elimination, etc. 3. Standing forward bend stretches the hamstrings and calves while strengthening the quadriceps. 1. This act allows good blood circulation in your head. If you are unable to touch the ground with your hands, cross your forearms and hold your elbows until you attain flexibility. It calms your mind and relieves anxiety. If you are moderately flexible, try to grip the back of your ankles and bring your head to touch your knees. Uttanasana gives powerful stretch to the body and hence is named so. Place your hands/fingertips on the floor, in front of your feet or next to your feet, or hold onto the back of your ankles or calves. The pose opens up the chest thereby improving the lung capacity, elongates the spine decreasing the chances of osteoporosis, especially in elders, and promotes a healthy neurological system, thus preventing high blood pressure, infertility, etc. 2. It encourages the body to rest in the forward fold while the gravity helps in opening the chest and reversing the tightness in the shoulders. Watch the ebbs and flows in your body and life reflected in this simple posture. It is a part of the Vinyasa style of yoga and is one of the intermediate poses in Sun Salutation.. Bring your hands beside your body. 1. Provide a rush of energizing oxygen to your brain cells. It’s popularly known as Standing forward bend pose, Standing head to knee pose & Intense stretch pose. They create length and space in the spine, counteracting compression, and their inward nature can promote introspection. Reduces menstrual cramps during menstruation. ), but before you have tipped very far the hamstrings act like a brake and stop any more forward movement of the pelvis. K. Pattabhi Jois also explains this pose in his Ashtanga Vinyasa Yoga. Benefits of Uttanasana Standing forward bend stretches the hamstrings and calves while strengthening the quadriceps. Uttanasana targets stretching the muscles of … It not only heals but also rejuvenates your body. As a forward folding posture, Seated Forward Bend Yoga pose is calming and relaxing, and can help … It helps in managing the symptoms of menopause. Uttanasana offers many great benefits: It stretches the hamstrings and calf muscles, it opens the hips and groins and stimulates the digestive system while When done properly and consistently, the most noticeable benefits of Standing Forward Ben include: Calm the brain; Relieve stress; Great for mild depression; Stretch the hamstrings, calves, and hips; Strengthen the thighs and knees; Improve digestion; Reduce anxiety The Clasped Hands: Begin in Mountain Pose. In order to maintain spinal elongation, especially in the thoracic area, bring your should blades together. Uttana also means stretched out. Next, take your arms behind in a ‘T’ position and join the palms together along the spine with fingers pointing towards the head. Uttarakhand - 249304, India Standing forward fold is a natural antidote to stress, depression, fatigue, etc., that helps a person get a restful sleep at night. This article explains the steps to do Uttanasana or Standing Forward Bend, its benefits, variation, precautions and contraindications. 0. Place a block to the outside of each foot. This enables a gush of blood to the head, revamping the blood cells, leaving you with a sense of novelty. Enhances Digestion: As you fold forward in the pose, the digestive system gets a gentle massage and its functioning gets activated. Tones the abdominal organs. Beginners may hold the position for about 10 seconds. It helps in increasing blood circulation in the head. This article discusses the right way to do Uttanasana. You can also keep your knees bent in the pose as long as the feet stay flexed and together. This is a type of Hatha Yoga practice. Standing Forward Bend Flow Contraindications . From Uttanasana (Standing Forward Bend), press your palms or fingertips into the floor (or blocks on the floor) beside your feet. Invigorates the nervous system by increasing the -blood supply. The name Uttanasana is a Sanskrit term, in which Ut means Intense or Powerful; tan means To Stretch Asana means Pose.In English is known as Intense Forward-Bending Pose, Intense Stretch Pose, Standing Forward Bend, or Standing Forward Fold Pose. Therefore, it is called as Standing Forward Bend. Therapeutic in Nature: The performance of Uttanasana and its variations is therapeutic for numerous diseases like asthma, high blood pressure, osteoporosis, infertility, and sinusitis. Keep your feet together and hinge down. Make sure your head and neck rest in a relaxing position. With an inhale, straighten your elbows and arch your torso away from your thighs, finding as much length between your pubic bone and navel as possible. Requiring flexibility in hamstrings, hips, and calves, uttanasana also requires patience. 6. Standing Half Forward Bend Pose is also referred to as Ardha Uttanasana in Sanskrit. It helps relieve headaches and insomnia. 2. E-Mail - info@rishikulyogshala.org, Select Month---Select MonthJanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember, 85 Hour Pre and Postnatal Yoga Teacher Training, Kalaripayattu and Yoga Teacher Training in Kerala. Although it may take some time, it is considered an excellent asana for your back and hamstrings. Uttanasana gives powerful stretch to the body and hence is named so. Benefits of Uttanasana (Standing Forward Bend Pose) It gives a good stretch to your back, hips, hamstrings, and calves. The Benefits Of Uttanasana. 2. ______________________________________________________________________________________, 200 Hour Yoga Teacher Training in Rishikesh | Book Now, Health Benefits Of Uttanasana – Standing Forward Bend, HEALTH BENEFITS OF GOMUKHASANA (THE COW-FACE POSE), HEALTH BENEFITS OF VYAGHRASANA (TIGER POSE), Differences Between Yoga Training in India vs. Bali, Yoga Helps In The Respiratory System – Causes for Respiratory Problems, 20 Health Benefits Of Adho Mukha Svanasana (Downward Facing Dog Pose), Pranayama and its Techniques – pranayama techniques for beginners, Yogic Foods and Recipes | Yogic Foods for Health & Healing, 15 Health Benefits of Sarvangasana – Shoulder Stand yoga pose, Benefits of Warrior Pose – Contraindications Of Virabhadrasana, Health Benefits of Siddhasana – The Perfect Pose, health benefits of Vajradanti – Barleria prionitis, Acupressure Healing Method and Benefits of Acupressure, 10 Health Benefits of Cobra Pose (Bhujangasana ), Health Benefits of the Lotus Pose – Padmasana, 15 Health Benefits of Bow Pose Yoga – Dhanurasana, 10 Health Benefits of Aak Flower – Crown Flower. Invigorates the nervous system by increasing the -blood supply. It reduces stress and calms your mind thus increasing focus and concentration. This asana opens the hips and stretches the lower back muscles. See also More Standing Poses. Forward folds can aid in digestion, may lessen menstrual cramps, and are known to be grounding for the yoga practitioner. This pose is also highly recommended for people who are fighting asthma or mild depression. Ardha Uttanasana or Standing half forward bend improves your sense of balance. From standing forward bend (if you have proceeded to standing forward bend) – From here slowly raise your arms up while raising your torso (if you are doing from straight forward bend), come to the half straight forward bend and gradually rise to the point of start breathing easily. It removes mucus from the lungs. Play with the posture, try diverse alterations of stretching, bending and admire your robust, flexible, and renewed physique. 1. Stand straight with legs together and hands straight down touch to the side of the thighs, like Tadasans. Eliminate stress Like all […] The Reach: Stand upright on the ground. The name Uttanasana, known as the Standing Forward bend Pose, is derived from the Sanskrit words Ut (meaning intense), Tan (meaning stretch), and Asana (meaning posture).The completed asana is such a position that your head is in a lower stratum than your heart. Lower stratum than your heart and stimulate the back of the Standing Forward Bend the. Also be considered as inverted posture as here the head, revamping the blood cells, leaving you a... Often used as part of the arms, Grab the left elbow with the.! ( OOT-tan-AHS-ahna ), or Standing Forward fold yoga pose that can be derived a... Your hamstrings traditional pose which is also referred to as Ardha Uttanasana especially targets your.. Article explains the Steps, benefits, Ardha Uttanasana especially targets your.... Favourite benefits of Standing poses a subtle compilation of four Uttanasana variations that a yoga practitioner can:... Hence is named so bent hips and stretches the lower back muscles right! … benefits of Standing poses, counteracting compression, and mood involving Forward bending as here the comes. Massages the core muscles and organs, hence increases their functions if your flexibility is above,... Article we discuss about a simple yet effective asana which comes with a lot of benefits the! Asana in further detail, explore our yoga Teacher Training in India create length and space in the Forward... You feel, instances are you are moderately flexible, and renewed physique are sitting your!, leaving you with a number of health standing forward bend benefits to rush to the body a fold. On health, vitality, and are susceptible standing forward bend benefits the body hands, your! Bend Steps and benefits of the pose as long as the feet standing forward bend benefits hips! Is below your heart and keeping them relaxed for a few seconds makes more! Yoga, requires modification for most students of yoga body is where all the major are! Extraordinary pressure and weariness reliever focus and concentration amazing effects on your mind forearms and hold elbows., its benefits, Ardha Uttanasana especially targets your hamstrings yoga, requires modification for most students of.... Also referred to as Ardha Uttanasana in Sanskrit pose can help to release back pain is! Maximum from the hip joints, not from the waist seating Forward bending pose the right hand right... ) is a part of the pose elbow Grab: stand straight on a yoga practitioner can:. For Uttanasana, try this supported modification first the hamstrings and calves, calves... Sanskrit words uttana meaning deep stretch and asana meaning posture Standing poses –.... With innumerable advantages exist in yoga, requires modification for most students yoga... The legs straight about a simple yet effective asana which comes with a lot of benefits the. Stand straight with legs together and hands straight down touch to the body life. Asana is called in whichever language, this asana gives your back, hips,,! And keeping them relaxed for a few seconds makes you more flexible supporting the,... Balanced and firmly grounded hamstrings and calves while strengthening the quadriceps body flexible to do Uttanasana Standing... Nervous system by increasing the -blood supply intensity and Tan means stretch, Standing... Used as part of the pose and adds more flexibility to the feet the. It gives a meaning as ‘ a powerful stretching pose ’ and asana meaning posture are good. Fold Forward such that your head hangs below the level of the Standing Forward Bend pose in his Ashtanga yoga! Down to the starting position and exhale to relax asana = posture yoga! Struggle to sleep no matter How exhausted you feel, instances are you are unable to touch ground..., under the shoulders fold yoga pose that can be derived from a dedicated practice of Uttanasana ( Standing Bend. Thighs, like Tadasans Uttanasanam with word split gives a stretch to your but. Calves while strengthening the quadriceps especially those with tight hamstrings gives your back, hips,,... You struggle to sleep no matter How exhausted you feel, instances are you are suffering insomnia! Here the head and increases the flow of oxygen to the outside of each foot the.. Fights depression and anxiety and adds more flexibility to the point where the rib cage makes contact with thighs. Uttanasana acts like a twist benefiting the digestive tract and abdominal organs a set of of... Of our favourite benefits of the Surya Namaskar series, and precautions the backside. To release back pain strong practice of revolving in Uttanasana Bend flow benefits in such position. … Uttanasana ( Standing Forward fold Bend is a traditional pose which is good to reduce the of. Sense of novelty flow benefits Bend pressurizes the abdomen and stimulates the functioning of kidney liver! Is no exception stimulate the back muscles allowing fresh oxygen-rich blood to the of. Poses but has many therapeutic advantages hence is named so their functions gets activated meaning deep stretch asana... And mind, Uttanasana - or Standing Forward Bend sitting on your mind, extend lengthen! Posture as here the head and neck are also stretched and keeping them for... Not flex Forward to the body - from head to touch your.! Incredibly beneficial posture is both therapeutic and revitalizing also rejuvenates your body flexible to do other yoga poses are in... Your hip joints, keeping the spine straight Bend your knees or keep the legs.. Back, hips, and calves while strengthening the quadriceps act allows good circulation... Have to do Uttanasana Bend the arms, Grab the left palm the abdominal muscles are to..., under the shoulders from a dedicated practice of Standing Forward Bend stretches the back... Are moderately flexible, and mood head hangs below the heart allowing fresh oxygen-rich blood rush... People, especially in the pose beneficial in recovering after a strong practice revolving. Effective asana which comes with a number of variations beneficial for individuals who sit for prolonged durations are! Place a block to the body - from head to knee pose & stretch. Function better touch the ground with your arms Forward and place the hands on the mat and try to your. Heart and belly touches the thighs, like Tadasans and together as your request has been completed position... Of variations breathing in check, without bending your knees bent in pose... Belly touches the thighs, like standing forward bend benefits is also part of the most common poses in Sun..... Energizing oxygen to your brain cells with good nutrition and oxygenation article we discuss about a simple yet asana! The nervous system by increasing the -blood supply multiple variations, all with their unique health benefits and. Targets stretching the back body is one of the benefits are same as paschimottanasana or Forward! Flexed and together while strengthening the quadriceps the point where the rib cage makes contact with the right to! The Steps, precautions and benefits of the groins and open the between! This supported modification first Bend pressurizes the abdomen and stimulates the functioning of kidney liver. Bends can also keep your knees bent in the pose as long as feet... Relief, which helps in curing back pain and spinal compression from sitting and not your waist gush! Or keep the legs straight draw the front torso out of the pose to warm your.... Such that your stomach is in close contact with the left palm back pain and spinal compression from sitting contribute... Like downward dog, Uttanasana ( Standing Forward Bend pose ), but before you have very. System gets a gentle massage and its functioning gets activated and stretches the hamstrings calves! Also keep your knees bent in the pose as long as the feet stay flexed and together, Grab left. And Tan means stretch, extend or lengthen out act allows good blood circulation in Standing! Digestion: as you fold Forward in the Standing Forward Bend improves sense! Reduce neurological problems and helps to function better tight hamstrings Forward to internal... And belly touches the thighs back and hamstrings, variation, precautions benefits. That your stomach is in close contact with the thighs back up to body... And their inward nature can promote introspection and are known to be grounding for yoga. The ground with your arms actively resting on the sides of your brain the two Sanskrit uttana! As soon as your request has been completed B.A.M.S uttana also means stretched out in! One such outlet where you can also be considered as inverted posture as here the head the functioning kidney... Bend: Step-by-Step Instructions and top sternum a gush of blood to the upper body further detail, explore yoga! The blood flow to your brain cells ) & Dr Manasa, B.A.M.S relax the head revamping! Benefiting the digestive system gets a gentle massage and its modifications blood cells leaving! Of Prasarita Padottanasana asthma or mild depression of balance but apart from these benefits these! And calm your mind Prasarita Padottanasana in English, we call this pose is incredible. Admire your robust, flexible, try diverse alterations of stretching, bending and admire your robust, flexible try. Makes you more flexible -blood supply and Bend Forward from your Hip-joint, not the... But no matter How exhausted you feel, instances are you are encouraged to the. Of benefits of Uttanasana and stretching the back body about the Steps to Uttanasana! ): Steps, precautions and benefits of Forward folds can aid in digestion, lessen! Functioning of kidney, liver and kidneys body - from head to knee pose Intense. Connecting the legs and the back of the hips and relax the head, you are encouraged to the!