You are currently viewing Uttanasana & Padahastasana: Method, Benefits, And Precaution

Uttanasana & Padahastasana: Method, Benefits, And Precaution



Every human needs a life that’s stress-free and provides peace of thoughts. Although circumstances can’t be prevented, however they will positively be handled by means of yoga. There are many varieties of asanas in yoga and on this hyperlink, the strategy, and advantages of the asana that we’re going to inform you at this time are Uttanasana. So let’s know concerning the technique and advantages of Uttanasana. You could make a profession together with the well being advantages of doing yoga asanas by becoming a member of Yoga Teacher Training in Rishikesh, India


Meaning of Uttanasana Yogasana:


It derives its identify from the Sanskrit phrase “Uttan”, which suggests “intense stretch” and asana, which suggests “posture”. It is taken into account to be nice for relieving stress and for the nervous system. It is a part of the Surya Namaskar sequences. It not solely cures but in addition rejuvenates your physique. In this posture, your head goes downwards, there may be blood circulation within the head.

Method of Uttanasana:


Stand upright and maintain your fingers straight in direction of your physique. Breathe deeply, being cautious to not bend from the waist joints. Exhale whereas bending down. Remember that like all forward-leaning rugs, the intention in Uttanasana is to elongate the torso. If you may place your fingers or palm on the bottom. If it isn’t attainable so that you can do it, then don’t forcefully attempt to do it as a result of doing so might harm your hamstring. In such a state of affairs, cross your type and get your elbow agency. Do not maintain your breath whereas doing asanas. When you breathe, increase the torso slowly and attempt to lengthen. When exhaling, attempt to lean ahead and deeply. In whole, breathe in 5 instances and exhale as a way to stay within the posture for 30 to 60 seconds. Gradually, as your physique begins to realize power and suppleness, you can’t prolong the time past 90 seconds. Try to maintain your again straight. Keep toes straight. Relax your head in order that your neck muscle tissues will not be confused. Breathe whereas transferring the torso up. Make certain your again is straight.



Keep in thoughts this stuff earlier than doing Uttanasana.


You ought to empty your abdomen and intestines earlier than working towards this asana. Eat your meal at the least 4 to 6 hours earlier than doing the asana in order that your meals is digested and there may be sufficient power to do throughout train.


  • Initial ideas for newcomers to transcend:


  • For this, you may as well do Ardha Uttanasana.


  • If you’re new to yoga or you have got problem in turning from the waist, then you may take help of a wall.


  • If you’re having hassle touching the bottom along with your fingers, then you definitely bend your legs barely out of your knee.


  • Keep your fingers on the bottom and slowly attempt to straighten your legs from right here to the knee.


  • You attempt to keep on this place for a while.


  • To get again to your preliminary place, take the breath in and slowly develop into straight.


  • You have to remain on this posture for 15 to twenty seconds.


The advantages of doing Uttanasana:


  • Help maintain the mind calm and relieve stress and gentle melancholy.


  • Helps in higher functioning of liver and kidneys. Stimulates the liver and kidneys.


  • Produces important stretches within the hamstrings, calves, and hips.


  • Strengthens thighs and knees.


  • Improves digestion.


  • Reduces fatigue and anxiousness.


  • Relieves headache and insomnia.


  • Helps cut back the signs of menopause.


Precautions in Uttanasana:


  • Do not do it if there may be an damage to the decrease again.


  • You can do that asana even whereas bending your knees.


  • Do not  it pregnant.




To defend the physique from illnesses and different issues, not solely medication however historical model can even show to be efficient. There have additionally been many scientific researches on this topic, by which yoga has been discovered helpful. Therefore, to develop into wholesome, yoga has develop into the primary selection not solely of Indians but in addition of foreigners. Though there are lots of varieties of yoga asanas, however one of the crucial well-liked yoga amongst them can also be Padahastasana. We are explaining intimately the benefits of doing Padahastasana Yoga and how one can do Padahastasana Yoga.


What is Padahastasana:


Padahastasana is made up of two phrases. The first is the foot i.e. The foot and the second is the hand. For this motive, it’s known as Padahasthasana. In this Yogasana, the legs and arms are bowed ahead. This Yogasana is named Hand to Feet in English. There could be many varieties of advantages to the physique by staying on this posture for some time, which we’re speaking about under. Let us learn what are the benefits of Padahastasana.

How to do Padahastasana:


  • First of all, place a Yoga mat in a clear and flat place.


  • Now be part of the 2 paragraphs and stand straight.


  • During this, maintain the fingers additionally straight.


  • Then, whereas respiratory, increase each fingers upwards.


  • Now wait a number of seconds and lean ahead from the waist whereas exhaling.


  • Then attempt to place each palms on the bottom subsequent to each legs.


  • In the meantime, attempt to maintain the palms off the bottom and the knees straight.


  • Also, attempt to apply the brow to the knees.


  • Then stay on this state for a number of seconds and maintain respiratory at regular pace.


  • Make certain that the underside half shouldn’t be bent from the waist.


  • Now breathe comfortably, rise up and attempt to bend backward whereas transferring your fingers upwards.


  • After this, whereas exhaling, bow ahead.


  • Thus, one can repeat Padahastasana two to a few instances.

Restrictions for Padahastasana:


Below is the checklist of illnesses associated to Padahastasana, so those that are affected by these illnesses shouldn’t carry out Padahastasana.


  • If your head baffles you would not have to do that posture.


  • People with excessive blood pressure don’t do that asana as a result of it is going to solely hurt you.


  • The vital factor shouldn’t be to do that asana throughout being pregnant.


  • People with spondylosis and discs shouldn’t do that asana and ask the physician as soon as earlier than committing.




The metaphorical science metaphor has been thought-about an excellent posture. By working towards the asana every day, the toes and bones develop into very robust. By doing this asana, a brand new kind of power is added to your toes, which lets you carry a number of weight.


We ought to do that asana from our childhood. So that we don’t face any drawback in our outdated age. Children, young and old individuals can do that asana. This asana is taken into account slightly superior than different asanas as a result of on this regime now we have to convey our head to the knee, whereas a standard human being can’t. But it isn’t really easy, if we do that posture correctly then the whole lot is feasible.


By doing this posture every day, our complete day’s struggling is already overcome, and we obtain the blessings of God and good ideas. We can perceive this posture in such a approach that once we breathe all of the goodness of human being is available in it, quite the opposite, once we exhale, human beings get all their evils like anger, jealousy, hatred, greed, and so forth. All evils perish.


By doing this asana, our inside muscle tissues are additionally wholesome and our mind additionally feels refreshed. By doing this asana, we get the power of utmost power, which helps us to work our complete day and which human beings from depression-like sickness, psychological stress, bodily stress, and the difficulties of society beforehand. By preparing, we transfer forward fearlessly. By exercising, we management our anger and anger, which is the true id of a profitable human being.


You could make a profession together with the well being advantages of doing yoga asanas by becoming a member of Yoga Teacher Training in Rishikesh, India


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