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Beginnerउत्तानासन · উত্তানাসন
Standing Forward Fold
A gentle inversion that decompresses the spine, releases the hamstrings, and calms the mind by increasing blood flow to the brain. One of the safest and most accessible decompression postures.
How to Practise
- 1
Stand in Tadasana. On an exhale, hinge at the hips and fold forward.
- 2
Let the torso hang heavy. Grasp the elbows (rag-doll variation) or let the arms hang.
- 3
Bend the knees generously if the hamstrings are tight — the goal is to release the spine, not to touch the floor.
- 4
Let the head hang completely. Feel the cervical spine lengthen.
- 5
Hold for 10 breaths to 2 minutes. Rise slowly on an inhale, rolling up vertebra by vertebra.
Cautions & Contraindications
Back injury (bend knees deeply). Glaucoma. Low blood pressure.
Benefits
- ✓Decompresses the spine
- ✓Stretches hamstrings and calves
- ✓Reduces anxiety and fatigue
- ✓Improves digestion
- ✓Relieves headache and insomnia