Uttanasana: Doing this yoga pose can offer many health benefits
Uttanasana or standing forward bend pose is a yoga asana that stretches all the muscles of your back and boosts your nervous system by increasing blood supply. Also called hastpadasana, it is a common stretching pose that is even used as a cool-down exercise in modern workout forms. Let's discover its history, step-by-step process, health benefits, and precautions for you to practice it better.
History: This asana was illustrated in 19th-century text
Uttanasana, the yoga pose, derives its name from two Sanskrit words: "uttana" (intense stretch) and "asana" (pose or posture). This pose has a rich history, dating back to the 19th century when it was illustrated in the ancient treatise Sritattvanidhi, initially documented in Mysore in Karnataka. Today, Uttanasana remains an integral part of yoga practice worldwide.
How to do: Follow these steps to ace this asana
Stand with your feet hip-width apart and then raise your arms above your head. Slowly bend at the hip to fold your torso forward and let your knees bend slightly. Bring your palms to the floor, or grab opposite elbows. If that looks difficult, you can let your arms hang loosely by your side. Hold the pose for about three deep breaths.
Health benefits: It makes the spine supple; tones the abdomen
Doing uttanasana correctly can help you get rid of tensions in and around your spine as it stretches the muscles around it. With this, your spine becomes more supple and flexible. It also loosens your tight hamstrings, increases blood flow in the body, reduces digestive issues like constipation, strengthens your thighs, and even offers relief from stress or anxiety.
Who should avoid: Big no-no in case of back injuries
If you have lower back injuries, it's advisable to avoid this pose, as it could exacerbate your condition. Similarly, those dealing with spondylitis, neck pains, or cervical issues should skip this asana for the same reason. Pregnant women and those with blood pressure problems, vertigo, hernias, ulcers, or abdominal inflammations should also refrain from practicing this pose.
