Uttanasana (Standing Forward Bend) – an easy guide

This blog is an easy guide by Lets Yoga about everything you need to know about Uttanasana (Standing Forward Bend).

Uttanasana (Standing Forward Bend) will help you open your hamstrings and calm your mind.

Uttanasana (Standing Forward Bend)
Uttanasana – Standing Forward Bend

Pronunciation & Meaning


In Uttanasana, Uttana means Intense Stretch, Asana means Pose/Posture

Step-By-Step Instructions

How to do Uttanasana (Standing Forward Bend)

Step 1

Start this pose with Tadasana (Mountain Pose).

Step 2

Breathing in, take your hands above, and then breathing out touch your feet with your hands while keeping your spine straight.

Step 3

Keep breathing normally. Hold the position for anywhere between 15-30 seconds.

Step 4

Breathing in, come back in the initial position.

Benefits of Standing Forward Bend

  • Calms the brain.
  • Provides a good stretch to your hamstring, calf, and hips.
  • Stimulates the liver and kidneys.
  • Helps relieve stress and mild depression.
  • Improve digestion.
  • Relives insomnia and headache.

Precautions for Standing Forward Bend

Avoid doing Standing Forward Bend, if you have any serious back injuries, or have gone through any recent surgery.

Consult a doctor before starting an exercise regime.

More Information about Standing Forward Bend

Sanskrit Name of the Asana


Asana Level



If you are not able to touch your feet with straight knees and spine then it is better for you to do Ardha Uttanasana. This can be a good yoga pose to open up your legs flexibility and move on to Standing Forward Bend.

Ardha Uttanasana.
Ardha Uttanasana

Warm-up Asana

Follow-through Asana

  • Standing Poses
  • Seated Forward Bends


To increase the stretch on the hamstrings and calf muscles, stand in a forward bend with the back of your feet elevated off the ground (an inch or more) on a rolled mat or towels.

Beginner’s Tips

You can bend your knees if you want but make sure to keep your spine straight and stretch your hamstrings and calf muscles.

Learn more about Standing Forward Bend

Frequently Asked Question (FAQs)

How long can I do Standing Forward Bend?

You can do Standing Forward Bend for about 15-30 seconds and repeat it for 2-3 times if you want.

How to pronounce Uttanasana?

Try saying (OOT-tan-AHS-ahna)

What does Uttanasana means?

In Uttanasana, Uttana means Intense Stretch, Asana means Pose/Posture

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