What is Hastapadasana yoga? Uttanasana variations and Hastapadasana benefits


TOC of Hastapadasana yoga Variation

Hastapadasana | Variation 1 | Variation 2 | Variation 3 | Variation 4 | Variation 5

Hastapadasana Yoga:- Hey, guys how are you? As you all know Ayurveda is a very big sea of yoga.

Today we will know about one of these, that is Standing forward bend pose or known as Hastapadasana yoga.

Hastapadasana yoga is beneficial for so many health disorders. It is the easiest and super yoga.

Let’s talk about Hastapadasana.

Hastapadasana (standing forward bend)

Hastapadaasana yoga is also known as Uttanasana which is a Sanskrit word.

Uttanasana or Standing forward bend is a standing forward bending asana in modern yoga as exercise.

The name comes from the Sanskrit word Uttana which means Stretch and asana which means posture or pose. The pose is entered from the standing position of Tadasana

How to do Hastapadasana Yoga

  • Stand in tadasana
  • Now, Inhale and then lift your arms up
  • Keep your biceps close to your ears.
  • Now bend forward from the waist
  • keep your spine straight
  • When you exhale completely then bring your hand on the floor beside the feet.

Note:- If necessary you may bend your knees to touch the floor with your palm.

Benefits of Hastapadasana Yoga

  • It stretches all the muscles of the back of the body.
  • Good to reduce hair loss.
  • It tones the abdominal organs.
  • It energizes the brain.
  • Increase blood supply.

So as we all now know that what is called Hastapadasana yoga, how do we do it and what are its benefits.

Now we will know different ways to do this pose. This means we will now learn about Uttanasana variations.

Uttasana Variation – Hastapadasana yoga Variation

So the name of the yoga that comes in the variation of Uttanasana is as follows:

  • Ardha Uttanasana (Standing half forward bend)
  • Hasta Uttanasana (Standing Back bending pose)
  • Parsva Uttanasana (Intense Side Stretch pose)
  • Parivrtta Uttanasana (Revolved Standing Forward Bend)
  • Eka Pada Uttanasana (Standing Split Pose)

Let’s discuss Hastapadasana yoga variations in detail.

Ardha Uttanasana (Standing half forward bend)

Hastapadasana yoga, Variations, Benefits, and steps (1)

Hastapadasana Yoga:-  Ardha Uttanasana is a common yoga pose in Vinyasa classes as it follows the Uttanasana that is the form of Surya Namaskar.

It is a simple yoga of Uttanasana Variation.

How to do Ardha Uttanasana

  • Start from Hastapadasana yoga.
  • Root down through your legs
  • Now, engage your feet and pull your lower abdomen in and up
  • You should use your back muscle to bring them nearly parallel to the ground.
  • Now pull your shoulder blades down and create a length with the spine from the tailbone to the top of your head
  • Keep your hands on your calves, or you may keep your hands on the floor
  • Now look forward while keeping your neck backward and opening the front part of the chest
  • Maintain the pose for 30 to 45 seconds. then relax

Benefits of Ardha Uttanasana

  • It helps to extend the spine
  • Develops the flexibility in your hips and hamstrings
  • It also helps to strengthen the back and legs

Hasta Uttanasana (Standing Back Bend Pose)

Hastapadasana yoga, Variations, Benefits, and steps (1)

Hastapadasana Yoga:- Hasta Uttanasana is a back-bending asana variation of Uttanasana. Hasta Uttanasana (Standing Back bending pose) is a sequence of Surya namaskar.

The name of this variation is Sanskrit Hasta which means Raised Arms, Uttana which means Stretch, and Asana which means Pose.

Steps of hasta Uttanasana 

  • Stand straight on the yoga mat or floor
  • Keep your body straight
  • Now Inhale and raise your hands above your head
  • Now bend your trunk and head a little backward to create a slow curve.]
  • Keep in your mind that you should not bend your knees and elbows.
  • Now, stretch your arms up and back
  • Maintain this pose for 45 seconds then relax.

Benefits of Hasta Uttanasana

  • It opens the chest
  • It strengthens the legs
  • It tones the arms
  • It stretches the muscle of the abdomen
  • It stretches and strengthens the shoulder

Parsva Uttanasana or Parsvaottanasana (Intense Side Stretch Pose)

Hastapadasana Yoga:- Parsva Uttanasana or Intense Side Stretch Pose is a forward bend pose and the variation of Uttanasana.

The name is from the Sanskrit word Parsva which means Side, Uttana which means Stretch, and Asana which means Pose.

The pronunciation of this pose is as follows:


Steps of Parsva Uttanasana

  • Stand straight on the yoga mat
  • Take your left leg back 3-4 feet apart
  • Now turn your foot 45 degrees in
  • Gently bring your right hip forward
  • Inhale and lift your breastbone up, the skin of the chest out
  • Your shoulder will rotate out
  • Place your palm outside the foot
  • Exhale and bend forward
  • Maintain the position for 30 seconds. then relax

Benefits of Parsva Uttanasana

  • It stretches your hamstrings, hips, spine, and calves
  • It helps to improve digestion
  • It helps in lowering high blood pressure
  • It is good for Insomnia
  • It helps you to calm the mind
  • It helps to relieve stress.

Parivrtta Uttanasana (Revolved Standing Forward Bend)

Hastapadasana Yoga:- Parivrtta Uttanasana or Revolved Standing Forward Bend is a revolved yoga variation of Uttanasana.

The name of this variation comes from the Sanskrit word Parivrtta which means Revolved, Uttana which means Stretched out, and Asana which means Pose.

Steps of Parivrtta Uttanasana

  • Stand straight on your yoga mat
  • inhale and lift your arms above your head
  • Exhale and bend forward towards the ground
  • Now bend your right knee to place your right hands on the mat in front of your toes
  • Turn the left hand upward toward the roof or sky
  • Stare at your left-hand finger or to the floor
  • Maintain the pose for 30 seconds then relax
  • Repeat the pose with opposite legs and hands

Benefits of Parivrtta Uttanasana

  • It stretches the hamstrings
  • It stretches the lower back, shoulder, and chest
  • It strengthens the core muscle and upper back
  • It relieves the lower back pain
  • It helps in improving digestion
  • It helps in improving functions of the abdominal organs

Eka Pada Uttanasana (Standing Split Pose)

Hastapadasana yoga, Variations, Benefits, and steps (1)

Hastapadasana Yoga:- Eka Pada Uttanasana or Standing Split Pose is a one-legged pose variation of Uttanasana.

The name of this pose comes from the Sanskrit word Eka which means One, Legged which means pada, and Asana which means Pose.

Steps of Eka Pada Uttanasana

  • Start from Hastapadasana Yoga
  • Inhale and lengthens your spine and come onto your fingertips
  • Exhale and bring your body weight on your left foot
  • Inhale and turn into Warrior 3 pose i.e., Lift your right leg up behind so that it will parallel with the floor
  • Rotate your right leg by turning the right thigh upward
  • Exhale and bend your standing leg, raise the right leg up and bring your hand back on either side of the legs
  • Maintain the pose for 30 – 45 seconds then relax
  • Then repeat this with opposite legs

Benefits of Eka Pada Uttanasana

  • It tones the legs
  • It strengthens the feet, ankle, and legs
  • It helps in improving balance and focus
  • It helps in stretching the hamstrings, quads, and calves


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