Hello friends, my name is Anup Gupta. Today I will give you complete information about Ardha uttanasana steps, benefits, and precautions.
Friends, Ardha means half, and Uttanasana means Forward Bend Pose i.e. a pose in which our body is half bent.
This pose is considered very well for beginners. I am saying this because doing this asana does not put much stress on your body.
If there is not much stress, it does not mean that your body will not benefit much from this pose.
You will get the full benefit from this pose without hurting the body.
Now let's talk about how this asana benefits your body and what your body gets.
This pose activates the good enzymes in your body so that all the core parts of your body like the abdomen, knee, hip, and spine get to relax.
This posture rapidly improves your Metabolism rate, which reduces your increased weight.
Now we learn how to do this asana practice. Let's start the post now.
History of Ardha Uttanasana –
Friends, this asana is a variation of Uttanasana. In Uttanasana, we bend our entire bodies.
But in this posture, we bend our half-body. In English, this yoga is known as Half Forward Bend Pose.
This is a type of modern yoga. This pose is formed by joining 3 words.
Ardha - Half
Uttana - Forward Bend
Asana - Pose
When we combine these 3 words then the Half Forward bend pose is formed.
Meaning -
Hindi Meaning - Ardha Uttanasana
English Meaning - Half Forward Bend Pose
Sanskrit Meaning - Ardha Uttanasana
Let us now start this yoga practice.
How to do Ardha Uttanasana –
Preparatory Pose –
1) Uttanasana
2) Pachimottanasana
3) Trikonasana
Steps –
1) First of all you have to stand upright on the floor.
2) Now you have to keep an equal distance between both legs.
3) There should be a distance of about 3 to 4 feet between your feet.
4) Now you have to take a deep breath and bend your body from the hip line.
5) You have to bend your upper body to 90 degrees as shown in the picture.
6) To balance your body, keep your hands on your knees.
7) Remember that your head should be parallel to the mat, neither tilted too far down nor too much upwards.
8) You have to keep taking breath continuously during the posture.
9) You have to remain in this state for some time.
10 ) Finally slowly let go of the pose.
Follow up poses –
1) Tadasana
2) Dandasana
3) Chakrasana
Duration –
Beginner - At least do for 30 seconds
Intermediate - should go for 60 seconds
Expert - Must go for 120 seconds
Beginner tips –
Friends, although this posture is very easy to practice, you should be a little careful while practicing it, otherwise, you may get hurt.
You have to be more careful while bending otherwise you may get hurt.
Variations –
1) Standing Forward Fold Pose
2) Upward Forward Fold Hands-On Shins
3) Half Forward Fold Hands-On Floor
Half Forward Bend Pose Benefits -
1) This posture makes your hips and waist flexible and strong.
2) By doing this posture, the flexibility of your spine increases.
3) This asana reduces the extra fat in your lower body.
4) This posture reduces the extra fat from your thighs and hips.
5) This pose reduces the extra fat stored in your stomach.
6) By doing this posture, the blood circulation in your body improves.
7) This pose intensifies the glow on your skin and eliminates darkness.
8) This asana is considered a panacea for gas and indigestion.
9) This asana eliminates your stress and anxiety from the root.
10) Helps to increase Memory Power.
11) This pose makes the shapes of your Thighs and Glutes attractive.
12) This Posture Helps To Make Your Body Shape Attractive
Ardha Uttanasana Precautions –
1) Friends, you should be careful while bending, otherwise you may get hurt.
2) Pregnant women should not have this pose at all.
3) This yoga practice should not be done even if there is a pain in the hip and knee.
4) Patients with high blood pressure should not practice this yoga.
5) Skip this yoga if there is a problem with piles and fissures
6) if you have back pain or Cervical Pain do not do this pose.
Best Time to do Ardha Uttanasana -
Friends, the best time to do this pose is in the morning, if you do this pose in the morning, then by definition, you get a lot of benefits from it.
Final words on Ardha Uttanasana Steps Benefits and Precautions –
Friends, I hope you have liked today's article Ardha Uttanasana Steps Benefits and Precautions very much.
Today I have explained all the information about Ardha Uttanasana in deep. You have to go through it well in today's article.
By understanding the detailing which I have explained well to you, you have to practice this yoga daily.
If you start practicing this one, you will get good results in a few days.
Questions and answers related to Ardha Uttanasana -
Q1)What is the purpose of Ardha Uttanasana?
Ans- Friends, this yoga increases the flexibility of your thighs, hips, and spine.
Q2 ) Who should not do Ardha Uttanasana?
Ans - This pose should be avoided by those people who have pain in the back, hip, and spine.
Q3 ) How do you improve forward fold?
Ans - Friends, you can perform Forward Fold Pose by adding many variations.
Q4) Is a Yoga Instructor Required to Do Ardha Uttanasana?
Ans - Friends, if you are a beginner, you should do this yoga under the supervision of a yoga instructor.
Q5) How to say Ardha Uttanasana in the Marathi language?
Ans - Ardha Uttanasana is called अर्धा उत्तनासन in Marathi.
Q6) Should Pregnant Women do this Pose?
Ans - No, Pregnant women should avoid this pose cause it's not good for them and their children.
Q7) Which muscles are used in ardha uttanasana?
Ans - Your hamstrings, calf muscles, piriformis, and gluteus maximus muscles are used to perform this pose.
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