Health & Wellness

10 Surprising Benefits of Standing Forward Bend Yoga pose

Benefits of Standing forward bend: Uttanasana is a Sanskrit word that pronounced as that simply means Ut means with power, tan means stretching and asana means body posture. In English, we also call it standing forward bend.

Uttanasana is a powerful yoga posture to cure various physical and mental issues. You can get amazing benefits with this yoga posture. For beginners, it can be difficult in the starting but as you practice the asana it will work out.

Benefits of Standing Forward Bend Yoga pose

Here we are mentioning all the details and benefits and instructions about Uttanasana so take a closer look at that:-

1. Provide Muscle Relaxation:

The bent hips and stretched elbows and hamstrings provide great relaxation to all muscles of your body. The head and neck are also stretched and keeping them relaxed for a few seconds makes you more flexible.

It rejuvenates the muscles and enhances the blood circulation in the body. Regular practice can eliminate various physical troubles and makes the muscle strong and healthy.

2. Strengthens Lower Back:

Uttanasana is one of the magnificent yoga asanas especially for women. It provides superb strength to the lower back area. The asana is also effective for those people who sit for a long time and have poor sitting or standing posture.

It tightens up the thigh area and back area. As your whole body grabs an ultimate stretch so all the stretched parts get affected so practice it regularly.  

ALSO READ: How to Cure Lower Back Pain Fast

3. Good for Skin Health and Height:

Uttanasana regulates the blood circulation which is good for skin health. Poor blood circulation can cause many problems even poor skin health and early aging symptoms.

Children who are looking for enhancing their length or height must perform Uttanasana regularly. Your body needs such stretches so improve height.

4. Reduce Anxiety and Stress:

Most of the yoga postures works as a great stress-reliever so as Uttanasana is. When you bend slowly and all the muscles are relaxed and blood is circulating well you feel stress-free and calm and positive.

Whenever you feel tired or depressed practice Uttanasana and you will get the positive results. It also relieves fatigue, tiredness, and reduces brain fog.

5. Increase the Concentration Level:

Uttanasana works as a concentration enhancer. Whenever you feel thoughts flood and lack of concentration that affects your routine you must practice this yoga posture.

6. Aids up Digestive Health:

When you bend forward and the stomach is in the folded condition it gives a good massage to the internal organs and improves bowel movement and digestive health.

If you have chronic constipation or other digestive disorders like bloating, lack of appetite, acidity, and gastric issue then do the asana and within a few days you get rid of all the problems.  

ALSO READ: Right Home Remedies for Acidity

7. Relieve Insomnia and Headache:

Insomnia is becoming a world issue and millions of people struggle every night for sleeping. The busy lifestyle, poor eating, and poor lifestyle, stress, or any diseases affect the natural sleeping and sometimes the situation can be worse.

Practicing Uttanasana regularly cures insomnia and treats chronic headaches too. The upper part of the body working opposite gravitation that helps in mind-relaxation.    

8. Relieve Menstrual Cramps:

Menstrual cramps, irregular menstrual circle, or anything else can be cured naturally by doing Uttanasana.

Ladies who afraid of their periods must practice this posture for a few seconds and they can get pain-free and balanced periods.

9. Good for Liver and Kidneys:

Uttanasana is a natural way to enhance the liver and kidney’s health. As you know that both organs are very important for food digestion and filtration process and a good massage increases the capacity of the organs and make them healthier and stronger. 

10. Maintain Blood Pressure:

This yoga posture helps to maintain blood pressure levels and a boon for hypertension patients. It also helps in asthma, osteoporosis, and promotes neurological health.

The regular practice makes stimulates the lung’s health and generates more oxygen to the organs. It also works out with infertility and the further results are mind-blowing.   

ALSO READ: Dangerous Signs and Symptoms of High Blood Pressure

How to Do Uttanasana:

Stand straight on a mat and let your body calm and relax just take some deep breath and warm up yourself.

One can also begin with Tadasana now gently bend forward with your arms and use the hip joints and tailbone.

Make sure add a little flexibility and try to touch the floor with your palms to enhance flexibility.

Hold the elbows back of the legs and keep your head on the knees and gently breathe with your nose and don’t panic. You will feel an intense stretch on the thighs and hamstrings.

Try to balance your body weight and initially you can hold the posture for 10 to 15 seconds.

Now, slowly come up and just relax the body and repeat it again.     


  • Before performing this posture make sure to perform it an empty stomach or if you want to practice it in the evening take your meal 5 to 6 hours before performing this yoga asana.
  • If you are suffering from any back injury or hamstring trouble then avoid the practice.
  • If you have glaucoma or sciatica or any surgical issue you must avoid this asana.
  • Always wear loose and comfortable attire while practicing this.
  • Do not eat for half an hour after doing this asana.
  • Don’t force your body for anything and always remember that only practice can make it better.


Some people may think this is not their cup of tea but practice can make everything better. If you don’t do exercise or any yoga maybe your body has to ready for it.

Though this is a difficult yoga pose for the beginners that you can’t achieve in the first attempt and you have to understand that patience is the key to success. 

Yoga is not a bug-bear so just relax and ensure yourself for good health that you can gain by doing Uttanasana and later on, you can add some variations. We hope you will practice this well and please share your experience and Benefits of standing forward bend with us.

Dr Maria

MD. Board Certified physician. Fellowship In Family Medicine UK. 8 years of medical experience in Lifestyle-related health disorders. Graduated from AIIMS – All India Institute Of Medical Science, INDIA

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