This asana involves intense stretch of the spine. Here, Ut indicates intensity and tan implies stretch.


  • Stand erect with feet close together, knees together.
  • Hands along the thighs with fingers stretched out.
  • The legs, trunk and the head aligned in a straight line.

l. Starting position (Sthiti): Tadasana

ll. Practice

  • Keep the knees tight; legs straight.
  • Breathe out, bend forward and rest the fingers on the floor. Then rest the palms on the floor by the side of the feet, behind the heels. Keep the legs straight at the knees.
  • Try to hold the head up and stretch the spine. Keep the legs at right angle to the floor by bringing the hips a little forward towards the head.
  • Stay in this position and take two deep breaths.
  • Exhale, bring the trunk closer to the legs and place the head on the knees.
  • Do not loosen the grip at the knees, but pull the knee-caps up.  Stay in this position for a minute, breathing evenly and deeply.
  • Breathe in and lift the head from the knees . Don’t lift the palms off the floor.
  • After two breaths, inhale deeply, raise the hands from the floor and come back to Tadasana.


  • This asana is stated to tone up the liver, spleen and the kidneys. It also relieves abdominal pain during menstrual periods.