Uttanasana – Standing Gripper


ttana means “extension.” In Uttanasana – Standing clamp the upper part of the body leans forward, allowing the spine and legs to be lengthened and stretched. It is a useful posture to follow the hard standing postures and also as a preparation for Paschimottanasana.


  1. Begin standing in Tadasana . The feet can be together or apart. Breath deeply.
  2. Exhale as you slowly lean forward. Keep your back straight and look straight ahead.
  3. Breathe in resting with your hips at a 90º angle. Don’t bend your knees. Exhale again and let your head lower, relaxing your neck.
  4. Place your palms on the ground. Breath deeply. As you exhale, stretch your spine and lower your crown and face toward your knees.
  5. Hold for 30-60. Breathe in to return to Tadasana .


  • Relaxes the brain and helps release stress
  • Rejuvenates the nervous system
  • Improves digestion
  • Relieves menstrual discomfort
  • Reduces fatigue and anxiety


Do not perform this asana if you have the following injuries or ailments;

  • Back injury
  • Herniated disc


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