Gujarat State Yog Board

Standing Asanas

Uttanasana (Padhastasan) The hand to feet posture

By incorporating simple Yogasana postures into our daily routine, we can not only alleviate physical ailments but also infuse mental balance, tranquility, and positivity in our lives. Whether it's through basic Yog poses or other practices, there are plenty of accessible ways to commence our journey toward healthier living.

Sthiti:

How to perform

Start by standing in Tadasana and balance your weight equally on both feet.

Breathing in, extend your arms overhead.

Breathing out, bend forward and down towards your feet keeping your back straight.

Stay in the posture for 20-30 seconds and continue to breathe deeply.

Keep your legs and spine erect with hands resting either on the floor, beside your feet or on your legs.

While exhaling, move your chest towards your knees and lift your hips and tailbone higher.

Let your head relax and move it gently towards your feet. Keep breathing deeply.

Breathing in, stretch your arms forward and up while slowly coming back to a standing position.

Breathing out, bring the arms to the sides.

Benefits

Stretches the muscles on the back of the body.

Invigorates the nervous system by increasing circulation.

Increases blood flow to the brain.

Stretches the hamstrings.

Tones the abdominal organs.

Precautions while performing

Please avoid this practice in case of cardiac disorders, vertebral and disc disorders, abdominal inflammation, hernia and ulcers, glaucoma, myopia, vertigo.

Uttanasana (Padhastasan) The hand to feet posture

Vrikshasana The tree posture

Tadasana Palm tree posture

Ardha Chakrasana The half wheel posture

Trikonasana The triangle posture

Gujarat State Yog Board,
Fourth Floor, Block No. 3,
Karmayogi Bhavan, Gandhinagar

079 - 23258342/43

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[email protected]