Uttanasana: Intense Stretch Poses

Uttanasana is a standing forward fold posture which requires mobility in the lower back and the hamstring area. The spine has to be active in this posture and always remember Uttanasana is a forward fold not a downward fold.


  • From Tadasana step your feet hip width apart
  • Keep your feet parallel to the long edges of the mat
  • Knee caps should be facing to the front
  • Lift the arms up with an inhale in Urdhva Hastasana
  • With an exhale, fold forward and rest hands closer to the feet
  • Lift the spine up with the inhalation and move side ribs forward (Ardha Uttanasana)
  • Keep frontal lower ribs touching the thighs and elongate the spine
  • The exhale moves head down by elongating the side ribs more in the final posture of Uttanasana
  • Trunk should touch the thighs


  • Use blocks underneath the hands in case hands don’t reach down
  • Use a soft block in between the knees for hyperextension
  • Use support underneath the head for migraines, headaches and heart problems
  • For spinal issues, do Ardha Uttanasana


  • Good for anxiety related syndromes
  • Relaxes the back muscles and elongates the spine
  • Tones the abdominal muscles
  • Relaxes the heart by bringing it underneath the spine
  • Elongates the hamstrings and helps increase the mobility of the lower back

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