Friday, September 18, 2020

Standing Forward Bend


Ut” is a particle indicating deliberation, intensity. The word “Tan” means “to stretch, extend, and lengthen out”. In this asana, the spine is given a deliberate and an intense stretch.

This pose is an essential element of Sun Salutations and helps to prepare the body for deeper forward bends.

When executed correctly, this pose is an intense stretch for the hamstring and back. It should be a relaxing experience rather than intense. So the more you relax in this pose, instead of pushing too hard, the deeper you stretch.

Uttanasana requires patience and practice to be performed well. It can take several years of practice to reach its deepest variation and the body is prone to injury if you overstretch too soon. As a beginner, to increase your flexibility to do the pose in proper alignment, practice with a block or your knees bent until you can straighten your legs without rounding your back. Follow all the alignment cues as per the illustration for achieving the best results in this pose.


  • emphasize on lengthening the front of your torso instead of bringing your head and hands all the way down
  • fold from the hips and not the waist


  • push too hard to seek an intense experience
  • Those with back injuries do not straighten your knees, keep them soft

BENEFITS: Uttanasana combines the benefits of forward folds and inversions.

  • Dropping your head below your heart calms your brain.
  • This pose helps to relieve stress, anxiety, fatigue, mild depression and insomnia.
  • It deeply stretches your hamstrings and calves
  • It opens the hips and relieves tension in the neck and shoulders

Remember, getting your head to touch your knees is not achieving enlightenment, but a definitive step to help align your body to your mind; so enjoy the journey at your pace!


Neelanjana Bharadwaj – Yoga Expert


Quick look at Nvidia’s new RTX 3080

Nvidia is promising big things with the GeForce RTX 3080 graphics card. “Twice the performance” of the RTX 2080 is perhaps the biggest claim...

HM King’s humanitarian initiatives lauded by Sudan’s foreign minister

Sudan’s Acting Foreign Minister Omar Qamar Al Din Ismail has praised the support of His Majesty the King to Sudan in various circumstances and...

Bahrain marks World Patient Safety Day

Bahrain joins the world in marking the World Patient Safety Day observed on September 17. This year's theme is “Health Worker Safety: A Priority...

stc Bahrain collaborates with INJAZ Bahrain to host a no. of virtual workshops

stc Bahrain, as a world-class digital enabler partnered with INJAZ Bahrain to host its Virtual Innovation Camp and Virtual Job Shadow workshops, in support...

“Virtual Bahrain 2020” conference, exhibition kicks off Tuesday

Under the patronage of Mohammed Ali Al Qaed, Chief Executive of the Information and eGovernment Authority, the "Virtual Bahrain 2020" conference and exhibition will...

HH Shaikh Nasser hails horse racing victories in UK, France

His Majesty King Hamad’s Representative for Humanitarian Work and Youth Affairs and Supreme Council for Youth and Sport (SCYS) Chairman, HH Shaikh Nasser bin...

The American University of Bahrain (AUBH) welcomes class of 2024

The American University of Bahrain (AUBH), re-opened its campus in Riffa, following an orientation session for the incoming Class of 2024 students. AUBH Founding...

‘KHCB’ Honours Its Frontline Staff

In a benevolent gesture that reflects the Bank’s appreciation to the noble national efforts exerted in light of the challenging circumstances witnessed by Bahrain...

Carrefour Bahrain Introduces ‘Click and Collect’: The Latest Innovation for Faster and More Flexible Online Shopping

Carrefour, operated by Majid Al Futtaim in the Kingdom of Bahrain, is introducing Click and Collect, a new service that will give online shoppers...

Declaration Supporting Peace: A historic, brave step aimed to enhance regional security and stability

The declaration supporting peace signed by the Kingdom of Bahrain with the State of Israel is a historic move towards establishing peace in the...

HH Khalid bin Hamad congratulates ‘Your Talent at Home’ winners

First Deputy Chairman of the Supreme Council for Youth and Sport (SCYS) and President of Bahrain Olympic Committee (BOC) His Highness Shaikh Khalid bin...

Manage Your eVisa Requests Quickly and Easily on

Obtaining or renewing visas in the Kingdom of Bahrain is a relatively simple procedure. All you need to do is ensure that your documents...

Zain Bahrain introduces Zain Digital Natives Advancement Program for newly recruited Gen Z Bahraini employees

Zain Bahrain, a leading telecommunications operator in the Kingdom of Bahrain, fuelled by the passion to empower Bahraini youth with specific skills, recently announced...

Artificial Intelligence Academy launched at Bahrain Polytechnic

The Artificial Intelligence (AI) Academy of the Bahrain Technical College (Bahrain Polytechnic) launched the first batch of 38 students. This came under the directives of...

RHF Secretary-General visits flood-affected areas in Sudan

Royal Humanitarian Foundation (RHF)'s Secretary-General Dr. Mustafa Al-Sayed, visited some areas affected by the floods and torrents that swept Sudan. This came under the directives...