Uttanasana (Intense forward stretch) – 13 Benefits

What is Uttanasana (Intense forward stretch)

The spine receives a deliberate and intense stretch in this asana.

The word ut means “deliberate” or “intense” in Sanskrit, while tana connotes “stretch.”
This asana can help those who are prone to anxiety or depression since it rejuvenates the spinal nerves and brain cells.

It also slows down the heartbeat.

Benefits of Uttanasana

  1. Relieves mental and physical exhaustion
  2. Slows down the heartbeat
  3. Tones the liver, spleen, and kidneys
  4. Relieves stomachache by neutralizing acidity
  5. Reduces abdominal and back pain during menstruation
  6. Reduces depression if practiced regularly
  7. cures insomnia and relieves fatigue
  8. increases blood flow to the brain, soothing the brain cells and sympathetic nervous system
  9. Regulates blood pressure
  10. Relieves migraines and stress-related headaches
  11. strengthens and stretches the hamstring muscles
  12. increases the flexibility of the hip joint
  13. strengthens the knee joint and its surrounding tissue and muscles


  • Spinal disc disorders
  • Make sure that your spine is concave throughout the asana
  • Acidity or dizziness
  • Osteoarthritis of the knees
  • Diarrhea
  • Rheumatoid arthritis
  • Fever
  • If you have low blood pressure, come out of the pose gradually to avoid dizziness.


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