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Uttanasana (Standing Forward Bend Pose) To Strengthen The Spine

For those of you who have work that needs continuous bending or sitting are prone to have certain problems and pain in the spine. And if you are looking out for a remedial measure then uttanasana would be the best yoga asana to strengthen the spine.

Also there might be several other causes that might affect the spine. Injuries to the spine due to a fall, pain due to ageing, slipped disc, etc., are just a few among them.

Also Read: Yoga To Improve Digestion

The moment you start experiencing discomfort and pain in the spine, you pop in painkillers and apply pain relieving sprays.This might provide immediate relief but if you want a long term solution, then yoga asanas would be the best option to strengthen the spine.

Uttanasana also known as the Standing Forward Bend Pose is one of the best yoga asanas that helps in making the spine strong.

Also Read: Yoga To improve Blood Circulation

The word Uttanasana is derived from the Sanskrit words 'ut' which means intense, 'tan' which means stretch and 'asana' which means pose.

Uttanasana is one of the basic yoga asanas, but one needs to be very careful in performing this asana. Here is the step-wise procedure to perform Uttanasana. Have a look.

Step-by-step Procedure To Perform Uttanasana:

1. To begin with stand straight; the feet should be parallel to each other.

2. Slowly bend down. The chest and stomach should be placed on the thighs.

3. With your heels pressed against the ground, make your legs straight.

4. Take a deep breath and slowly lift your hips.

5. The forearms should be crossed and the head should hang down.

6. Those who feel comfortable can bring their hands down from behind and hold their heels.

7. Once you are comfortable, try to stretch further as you inhale and exhale.

8. Remain in the position for a few seconds.

9. Slowly come out of the position.

Other Benefits Of Uttanasana:

It helps to strengthen the knees.

It helps to improve blood circulation.

It helps to stretch the neck and shoulders.

It helps to reduce stress.

It helps to reduce fatigue and calm the mind.

It helps to stimulate the liver.

It helps to stimulate the kidneys.

It helps to make the hips flexible.

It helps to stretch the hamstrings.


Uttanasana is helpful for strengthening the spine, but one should be careful while performing this asana. Those who have back pain and injuries, or have undergone leg and knee surgeries should avoid this asana.

Read more about: uttanasana yoga asana strong
Story first published: Tuesday, August 30, 2016, 17:40 [IST]
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