How to do Uttanasana ( Standing forward bend ) | Do Uttanasana with easy steps

Uttanasana ( standing forward bend) is an intense forward bend posture . Uttana means “Stretched out”asana is “Posture ”. ⭐️How to go : Firstly : stand in samasthiti ( Tadasana ) Secondly : With inhalation, extend your arm up besides your ear such that they are parallel to each other and fingers pointing to the ceiling. Thirdly : With exhalation, extend your arms and trunk to the front side such that your tailbone, torso, neck, head and hands are in a straight line and parallel to the floor, finally reach down to the floor from fingers to reach in position of Ardha Uttanasana ( half standing forward bend pose ) Fourthly: exhale fully to reach to the final position of Uttanasana, Keeping your legs and spine erect with hands resting either on the floor, beside your feet or on your legs. Lastly : Inhale and come up . For going into this asana one should practice some Sun salutations for 10 - 15 rounds , going directly into Uttanasana can lead to injury. There are many asanas which can be practiced before that is , Adhomukha svanasana ( downward facing dog ) , Bal asana ( child pose ),Ardha Uttanasana ( half standing forward bend pose ) etc . ⭐️Benefits of Uttanasana: 1. Strengthen the Hips , hamstrings and calves . 2. Keeps your spine stretched and strong . 3. Calms your mind and gives soothing effect . 4. Very effective for stiff neck and back . 5. Improves Digestion 6. Stimulates the kidneys , liver & spleen . There are endless benefits of Uttanasana. ⭐️Contradictions of Uttanasana: 1. If you have wear and tear in your hamstrings , calves or in your back of the knees , then one should avoid this asana. 2. If you are having a Spinal injury then you must consult a doctor before practicing this asana . 3. If you have knees problem then avoid this and practise under a well experienced Yoga teacher . 4. If you have sciatica , then avoid doing this asana . ⭐️Advice for Beginners: Don’t push yourself from your back , learn to use your Hip joint for a clean and better standing Forward bend . ⛔️ If you are having some problem regarding your health then you should consult a doctor before performing Uttanasana. Enjoy your practice 😊