Exercise-65: Utthanasana

  • Stand erect with the feet 2 to 3 feet apart.
  • Interlock the fingers in front of the waist and allow the arms to hang freely.
  • Slowly bend the knees and lower the trunk about 8 inches.
  • Return to the erect position.
  • Again descend- this time slightly lower and return to the erect position.
  • Sink once more until the hands are just about 1 foot above the floor and rise again.
  • Lower yourself to the 4th position with the hands touching the floor.
  • Rise and relax.
  • Repeat up to 10 times.


  • It strengthens the uterine muscles, inner thighs, knees and ankles.
  • This asana is very beneficial for women during pregnancy.



Standing and Bending Asanas are good for our health

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