uttanasana stand pose

Standing Forward Bend: Uttanasana Explained

The Standing Forward Bend Pose, Uttanasana, is a stress reliving pose that helps to reduce headaches, insomnia, fatigue, and helps calm your mind. This pose strengthens your thighs and knees and stretches your hips, calves, and hamstrings.


  1. Beginning in the Mountain Pose, place your hands on your hips and inhale deeply.
  2. Exhale and slowly fold your body forward from the hips.
  3. Soften the rigidity in your knees and make sure your buttocks are pointing upwards your hip bones sit on your upper thighs.
  4. Slowly fold your arms over your head grasping the elbow of the opposite arm with each hand.
  5. Plant your heels into the ground to ease stress on thighs.
  6. Hold pose for 25 seconds to one minute.
  7. Exit by inhaling and placing hands on hips and rising from downward position.

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